Lane 4
Dimanche, 07-06-15
· 400
swim, choice + 200 back / breast
· 300
kick, choice (400 if w. fins)
Every 50: 40 mod. / 10 sprint
· 12
X 50, with fins, alternating:
50: free, over/under/normal kick on 1:00
50: fly underwater kick + swim on 1:20
· 100
easy
· 15
X 100 choice as: (hold pace or faster J)
3 X 100 on 1:30
3 X 100 on 1:35
3 X 100 on 1:40
3 X 100 on 1:45
3 X 100 on 1:50
· 10
minutes of “Power/partner” fun
~ 3300
Lane 3
Dimanche, 07-06-15
· 400
swim, choice + 100 back / breast
· 300
kick, choice (400 if w. fins)
Every 50: 40 mod. / 10 sprint
· 10
X 50, with fins, alternating:
50: free, over/under/normal kick on 1:00
50: fly underwater kick + swim on 1:20
· 100
easy
· 15
X 100 choice as: (hold pace or faster J)
3 X 100 on 1:40
3 X 100 on 1:45
3 X 100 on 1:50
3 X 100 on 1:55
3 X 100 on 2:00
· 10
minutes of “Power/partner” fun
~ 3100
Lane 2
Dimanche, 07-06-15
· 400
swim, choice + 100 back / breast
· 300
kick, choice (400 if w. fins)
Every 50: 40 mod. / 10 sprint
· 12
X 50, with fins, alternating:
50: free, over/under/normal kick on 1:10
50: fly underwater kick + swim on 1:30
· 100
easy
· 12
X 100 choice as: (hold pace or faster J)
3 X 100 on 1:55
3 X 100 on 2:00
3 X 100 on 2:05
3 X 100 on 2:10
· 10
minutes of “Power/partner” fun
~ 2900
Lane 1
Dimanche, 07-06-15
· 400
swim, choice + 100 back / breast
· 200
kick, choice (300 if w. fins)
Every 50: 40 mod. / 10 sprint
· 10
X 50, with fins, alternating:
50: free, over/under/normal kick on 1:10
50: fly underwater kick + swim on 1:30
· 100
easy
· 12
X 100 choice as: (hold pace or faster J)
3 X 100 on 2:05
3 X 100 on 2:10
3 X 100 on 2:15
3 X 100 on 2:20
· 10
minutes of “Power/partner” fun
~ 2700