Workout: dimanche 26-04-15

Lane 4

Dimanche, 26-04-15

·            400 swim, choice (dive’n glideJ)

·            6 X 100 with fins on 2:00, each 100:

50 kick, alt. sides every 3 sec. / 50 swim

·            4 rounds of alternating:

100 IM moderate, good tech. on 2:30

150 free, fast, on 2:30

·            100 easy, choice

·            4 X 200 IM (fly can be replaced by free)

On 3:45, alternating 200 mod. / 200 fast

·            100 easy, choice

·            4 X 100 pull and/or swim, free

1^st 100: on 1:40

2^nd 100: on 1:50

3^rd 100: on 2:00

4^th 100: easy

3400

Lane 3

Dimanche, 26-04-15

·            400 swim, choice (dive’n glideJ)

·            5 X 100 with fins on 2:10, each 100:

50 kick, alt. sides every 3 sec. / 50 swim

·            4 rounds of alternating:

100 IM moderate, good tech. on 2:45

150 free, fast, on 2:45

·            100 easy, choice

·            3 X 200 IM (fly can be replaced by free)

On 4:15, alternating 200 fast / 200 mod.

·            100 easy, choice

·            4 X 100 pull and/or swim, free

1^st 100: on 1:50

2^nd 100: on 2:00

3^rd 100: on 2:10

4^th 100: easy

3100

Lane 2

Dimanche, 26-04-15

·            400 swim, choice (dive’n glideJ)

·            5 X 100 with fins on 2:20, each 100:

50 kick, alt. sides every 3 sec. / 50 swim

·            3 rounds of alternating:

100 IM moderate, good tech. on 2:30

150 free, fast, on 3:00

·            150 easy, choice

·            3 X 200 IM (fly can be replaced by free)

On 4:30, alternating 200 fast / 200 mod.

·            100 easy, choice

·            4 X 100 pull and/or swim, free

1^st 100: on 2:00

2^nd 100: on 2:10

3^rd 100: on 2:20

4^th 100: easy

2900

Lane 1

Dimanche, 26-04-15

·            400 swim, choice (dive’n glideJ)

·            4 X 100 with fins on 2:30, each 100:

50 kick, alt. sides every 3 sec. / 50 swim

·            3 rounds of alternating:

100 IM moderate, good tech. on 2:30

150 free, fast, on 3:15

·            50 easy, choice

·            3 X 200 IM (fly can be replaced by free)

Rest: 30 sec, alternating 200 fast / 200 mod.

·            100 easy, choice

·            4 X 100 pull and/or swim, free

1^st 100: on 2:10

2^nd 100: on 2:20

3^rd 100: on 2:30

4^th 100: easy

2700