Workout: dimanche, 24-05-15

Lane 4

Dimanche, 24-05-15

·            400 swim, choice

·            8 X 50 kick, choice, on 1:00

Descending 1 to 4 – fins optional

·            0ne stroke / no free set:

12 X 50 on 1:30 as:

       3 X 50 of a kicking drill

       3 X 50 of an arm drill

       3 X 50 mod. with perfect stroke

       3 X 50 build

3 X 100 on 2:30 as:

       100: 50 mod. / 50 build

       100: technique

       100: 50 build / 50 fast

·            400 free, steady, w. paddles (pull optional)

·            12 X 50 free, alt.:        50 technique on 1:10

50 fast on 40 seconds

·            Swim down: 200 easy

2900

Lane 3

Dimanche, 24-05-15

·            400 swim, choice

·            6 X 50 kick, choice, on 1:10

Descending 1 to 4 – fins optional

·            0ne stroke / no free set:

12 X 50 on 1:30 as:

       3 X 50 of a kicking drill

       3 X 50 of an arm drill

       3 X 50 mod. with perfect stroke

       3 X 50 build

3 X 100 on 2:30 as:

       100: 50 mod. / 50 build

       100: technique

       100: 50 build / 50 fast

·            400 free, steady, w. paddles (pull optional)

·            8 X 50 free, alt.:   50 technique on 1:15

50 fast on 45 seconds

·            Swim down: 200 easy

2600