Workout: dimanche, 03-05-15

Lane 1 & 2

Dimanche, 03-05-15

·            400 swim, choice

·            8 X 50 with fins, on 1:20, alternating:

              50: kick underwater, finish smooth back

              50: 6 strokes of flat fly, finish smooth free

·            50 easy

·            6 X 4 stations (40 sec. work / 20 sec rest)

Stations:              1- Starting block pull-ups

                     2- Water push-ups

                      3- Vertical kicking

                      4- Vertical sculling

·            50 easy

·            6 X 100 on 2:45, each 100 is divided in 3's

2 rounds of:

100: 1/3 fast, 1/3 mod, 1/3 easy

100: 1/3 easy, 1/3 fast, 1/3 mod.

100: 1/3 mod, 1/3 easy, 1/3 fast

·            Partner work: push-offs and breakouts

·            Swim down: 100 easy

~ 2400