Workout: jeudi, 21-05-15

Lane 8

Jeudi, 21-05-15

·           300 swim, every 4^th 25: back

200 kick, every 4^th 25: fly (with fins)

200 pull, every 4^th 25: breast (with fins)

·           6 X 50 w. fins, long underwater on 1:05

·           6 X 25 choice, no fins on 40” for DPPO

·           3 rounds of:

1 X 50 fast on 40

1 X 25 moderate on 30

2 X 50 fast on 40

2 X 25 moderate on 30

3 X 50 fast on 40

3 X 25 moderate on 30

1 X 50 easy on 2:00 (no free)

·          Swim down: 150 easy

2800

Lane 7

Jeudi, 21-05-15

·           300 swim, every 4^th 25: back

200 kick, every 4^th 25: fly (with fins)

200 pull, every 4^th 25: breast (with fins)

·           6 X 50 w. fins, long underwater on 1:05

·           6 X 25 choice, no fins on 40” for DPPO

·           3 rounds of:

1 X 50 fast on 40 (45)

1 X 25 moderate on 30

2 X 50 fast on 40 (45)

2 X 25 moderate on 30

3 X 50 fast on 40 (45)

3 X 25 moderate on 30

1 X 50 easy on 2:00 (no free)

·          Swim down: 150 easy

2800

Lane 6

Jeudi, 21-05-15

·           300 swim, every 4^th 25: back

150 kick, every 3^rd 25: fly (with fins)

150 pull, every 3^rd 25: breast (with fins)

·           6 X 50 w. fins, long underwater on 1:05

·           6 X 25 choice, no fins on 40” for DPPO

·           3 rounds of:

1 X 50 fast on 45

1 X 25 moderate on 35

2 X 50 fast on 45

2 X 25 moderate on 35

3 X 50 fast on 45

3 X 25 moderate on 35

1 X 50 easy on 2:00 (no free)

·          Swim down: 50 easy

2600

Lane 5

Jeudi, 21-05-15

·           300 swim, every 4^th 25: back

150 kick, every 3^rd 25: fly (with fins)

150 pull, every 3^rd 25: breast (with fins)

·           6 X 50 w. fins, long underwater on 1:05

·           6 X 25 choice, no fins on 40” for DPPO

·           3 rounds of:

1 X 50 fast on 45 (50)

1 X 25 moderate on 35

2 X 50 fast on 45 (50)

2 X 25 moderate on 35

3 X 50 fast on 45 (50)

3 X 25 moderate on 35

1 X 50 easy on 2:00 (no free)

·          Swim down: 50 easy

 2600