Workout: samedi, 18-04-15

Lane 4

Samedi, 18-04-15

·            400 swim, choice

·            12 X 50 on 1:00, with fins as 3 rounds of:

50 free: 25 kick / 25 swim

50 fly: 25 swim / 25 kick

50 back: 25 kick / 25 swim

50: 25 pull breast / 25 swim free

·            6 X 100 free on 1:50 (pull and/or swim)

Descending 1 to 3, big steps!

·            Aerobic “fun” – 15 minutes of:

Run to red line – breast head up to 25 –

Swim back to 50, pulling rope every 2 –

Fast free for 10 pull, no breathing –

Moderate, choice to red line –

Finish fast, fly or breast – rest 20 seconds

Repeat

·            12 X 50 choice on 1:10 - goal: perfect stroke

Descending 1 to 4, small steps

·            Swim down: 100 – 200 easy            3200