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