Friday 29 May 2015

Workout: dimanche, 07-06-15

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

Workout: samedi, 06-06-15

Lane 2

Samedi, 06-06-15

·            400 swim, choice
+ 150, alt: 20m. sculling / 30 m. swimming

·            3 X 200 IM * on 4:30, desc. 1 to 3

·            50 easy

·            16 X 50 free - 2 rounds of:
4 X 50 buckets on 1:15
4 X 50 normal on 1:05
Rest 1 extra min. between each round

·            200, alternating:
50 easy, choice
50 breast with very low count

·            1 X 800 kick with fins
Goals: non stop, steady speed

·            Swim down: 100 easy


3100

Workout: jeudi, 04-06-15

Lane 3

Jeudi, 04-06-15

·            400 swim, choice

·            Long free set: use your toys in progression,
as desired/needed:

·            4 X 50 free on 1:00

·            1 X 50 easy on 2:00

·            4 X 100 free on 1:55

·            1 X 50 easy on 2:20

·            4 X 150 free on 2:50

·            1 X 50 easy on 2:40

·            4 X 200 free on 3:45

·            Swim down: 150 easy

2700

Lane 2

Jeudi, 04-06-15

·            300 swim, choice

·            Long free set: use your toys in progression,
as desired/needed:

·            4 X 50 free on 1:15

·            1 X 50 easy on 2:00

·            4 X 100 free on 2:15

·            1 X 50 easy on 2:00

·            4 X 150 free on 3:15

·            1 X 50 easy on 3:00

·            3 X 200 free on 4:15

·            Swim down: 50 easy


2300