Workout: mardi, 02-06-15

Lane 3

Mardi, 02-06-15

·           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)

·           8 X 50 w. fins, long underwater on 1:10

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

·           2 rounds of:

1 X 50 fast on 50

1 X 25 moderate on 35

2 X 50 fast on 50

2 X 25 moderate on 35

3 X 50 fast on 50

3 X 25 moderate on 35

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

·          Swim down: 100 - 200 easy

2400

Lane 2

Mardi, 02-06-15

·           200 swim, every 4^th 25: back

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

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

·           8 X 50 w. fins, long underwater on 1:10

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

·           2 rounds of:

1 X 50 fast on 55 (1:00?)

1 X 25 moderate on 40

2 X 50 fast on 55 (1:00?)

2 X 25 moderate on 40

3 X 50 fast on 55 (1:00?)

3 X 25 moderate on 40

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

·          Swim down: 100 easy

 2200

Lane 1

Mardi, 02-06-15

·           200 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 1:20

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

·           2 rounds of:

1 X 50 fast on 1:00 (1:05?)

1 X 25 moderate on 40

2 X 50 fast on 1:00 (1:05?)

2 X 25 moderate on 40

3 X 50 fast on 1:00 (1:05?)

3 X 25 moderate on 40

·          Swim down: 100 easy

 2000