Workout: mardi, 28-04-15

Lane 3 & 4

Mardi, 28-04-15

·            300 swim, choice

100 pull free

100 kick, choice

·            12 X 25 free drills on 40 seconds as:

3 X: ½ head up, ½ normal

3 X: ½ band, ½ normal

3 X:         ½ fists, ½ normal

3 X:         ½ easy, ½ sprint

·            Free or choice set – 2 rounds of:

1 X 100 smooth on 2:10

2 X 50 moderate on 1:10

4 X 25 fast on 40 seconds

2 X 50 faster on 1:10

1 X 100 easy on 2:10

·            4 X 100 free (pull and/or swim)

1^st 100 on     2:00

2^nd 100 on    2:10               Goal: keep stroke

3^rd 100 on     2:20               count & speed steady

Last 100:       easy

2200

Lane 1 & 2

Mardi, 28-04-15

·            300 swim, choice

100 pull free

·            12 X 25 free drills on 45 seconds as:

3 X: ½ head up, ½ normal

3 X: ½ band, ½ normal

3 X:         ½ fists, ½ normal

3 X:         ½ easy, ½ sprint

·            Free or choice set – 2 rounds of:

1 X 100 smooth on 2:15

2 X 50 moderate on 1:15

4 X 25 fast on 45 seconds

2 X 50 faster on 1:15

1 X 100 easy on 2:15

·            3 X 100 free (pull and/or swim)

1^st 100 on     2:15

2^nd 100 on    2:30               Goal: keep stroke

       count & speed steady

Last 100:       easy

2000