Workout: samedi, 28-03-15

Lane 4

Samedi, 28-03-15

·            400 swim, choice

300 kick with fins, alt. 50 mod. / 50 fast

·            3 X 100 free, paddles (and pull?)

0n 1:45, desc. 1 to 3

·            Distance, pace set:

1 X 200 broken, 10” every 50 on 4:00

1 X 100 recovery on 2:30

1 X 200, non-stop, hold speed, on 4:00

1 X 100 recovery on 2:30

1 X 400 broken, 10” every 100 on 7:00

2 X 100 recovery on 2:30

1 X 400, non-stop, hold speed, on 7:00

2 X 100 recovery on 2:30

1 X 200 broken, 10” every 50 on 4:00

1 X 100 recovery on 2:30

1 X 200, non-stop, hold speed, on 4:00

1 X 100 recovery on 2:30

·            Swim down: 100 easy

3500

Lane 3

Samedi, 28-03-15

·            400 swim, choice

200 kick with fins, alt. 50 mod. / 50 fast

·            3 X 100 free, paddles (and pull?)

0n 2:00, desc. 1 to 3

·            Distance, pace set:

1 X 200 broken, 10” every 50 on 4:00

1 X 100 recovery on 3:00

1 X 200, non-stop, hold speed, on 4:00

1 X 100 recovery on 3:00

1 X 400 broken, 10” every 100 on 8:00

1 X 100 recovery on 3:00

1 X 400, non-stop, hold speed, on 8:00

1 X 100 recovery on 3:00

1 X 200 broken, 10” every 50 on 4:30

1 X 100 recovery on 3:00

1 X 200, non-stop, hold speed, on 4:30

1 X 100 recovery on 3:00

·            Swim down: 100 easy

3200