Workout: samedi, 23-05-15

Lane 4

Samedi, 23-05-15

·            400 swim, choice

·            6 X 100 pull as:

2 X 100: 50 back/50 free on 2:00

2 X 100: all free on 1:50 (mod.)

2 X 100: free, faster on 1:40

·            6 X 50 on 1:15, each 50: ½ fly, ½ breast

·            Goal: hold swim pace through the set

1 X 50 kick, moderate, on 1:30

1 X 100 swim on 1:30

1 X 50 kick, moderate, on 1:30

1 X 200 swim, on 3:00

1 X 50 kick, moderate, on 1:30

1 X 400 swim, on 6:00

1 X 50 kick, moderate, on 1:30

1 X 800 swim (ouch!)

·            Swim down: 100 easy +

5 minutes of turn practice +

100 easy                                                  ~3400

Lane 3

Samedi, 23-05-15

·            400 swim, choice

·            6 X 100 pull as:

2 X 100: 50 back/50 free on 2:10

2 X 100: all free on 2:00 (mod.)

2 X 100: free, faster on 1:50

·            6 X 50 on 1:15, each 50: ½ fly, ½ breast

·            Goal: hold swim pace through the set

1 X 50 kick, moderate, on 1:30

1 X 100 swim on 1:45

1 X 50 kick, moderate, on 1:30

1 X 200 swim, on 3:30

1 X 50 kick, moderate, on 1:30

1 X 400 swim, on 7:00

1 X 50 kick, moderate, on 1:30

1 X 600 swim (ouch!)

·            Swim down: 100 easy +

5 minutes of turn practice +

100 easy                                                  ~3200