Workout: jeudi, 23-04-15

Lane 7 & 8

Jeudi, 23-04-15

·            400 swim choice (or 300 or 200 J)

·            6 X 75 IM with fins on 1:30

Moderate speed, with fast turns

·            50 easy

·            4 X 50 on 1:15, 25 build w. turn / 25 easy

·            2 choices: birthday surprise 50’s (on 2:00)

OR

Aerobic pyramid: (build through the set)

3 X 50    on 1:00

2 X 100 on 1:50        

1 X 150 on 2:30

1 X 200  on 3:00

300 on 5:50 (easy, recovery)

1 X 200 on 3:00

1 x 150   on 2:30

2 X 100  on 1:50

3 x 50     on 1:00

·            Swim down: 100 – 200 easy     2000/2900

Lane 5 & 6

Jeudi, 23-04-15

·            400 swim choice (or 300 or 200 J)

·            6 X 75 IM with fins on 1:30

Moderate speed, with fast turns

·            50 easy

·            4 X 50 on 1:15, 25 build w. turn / 25 easy

·            2 choices: birthday surprise 50’s (on 2:00)

OR

Aerobic pyramid: (build through the set)

3 X 50    on 1:10

2 X 100 on 2:00        

1 X 150 on 2:50

1 X 200  on 3:30

100 on 3:00 (easy, recovery)

1 X 200 on 3:30

1 x 150   on 2:50

2 X 100  on 2:00

3 x 50     on 1:10

       Swim down: 100 – 200 easy     2000/2700