Workout: mardi, 30-06-15

Lane 4

Mardi, 30-06-15

·            200 swim, choice

150 with fins, alt. 25 fly kick / 25 back kick

100 pull free

50: 25 back sculling / 25 breast pull

100 swim, IM (fly drill)

150 pull & paddles, every 3^rd 25: back

200 free – goal: all your flip turns

·            20 X 25 choice, alternating: (steady pace)

25 on 30 seconds

25 on 35 seconds

·            50 easy

·            4 X 150 free on 3:15, alternating:

150: 50 fast / 50 mod. / 50 easy

150: 50 easy / 50 mod. / 50 fast

·            2 choices:     Water-polo for fun

Or

Steady swimming in lane 7

2100 +

Workout: dimanche, 28-06-15

Lane 4

Dimanche, 28-06-15

·            400 swim, choice

·            6 X 100 kick (with or without fins)

on 2:10, each 100: 50 mod. / 50 fast

·            3 X 200 pull & paddles, desc. 1 to 3, on 3:30

·            10 minutes of partner work:

Flip turn and/or open turn

·            12 X mid-pool 50’s on 1:30

Focus: fast & perfect turns

·            10 minutes of partner “power” work

       Both partners start approx. 8m from the

       wall, with their back to the wall – at “go”

       they turn around, race each other to the

       wall and back. Rest & repeat

·            4 X 50 slow, with good tech., w. 10 sec. rest      

~ 2800

Workout: samedi, 27-06-15

Lane 2

Samedi, 27-06-15

·            400 swim, choice

·            2 X 200 w. fins, 15 seconds rest:

1^st 200: 4 X (10 fly, strong / 40 free, smooth)

2^nd 200: 2 X (50 kick arms down / 50 swim)

·            4 X 50 fast on 1:20 (+ 7 - 8 sec. of best)

100 easy on 3:40

1 X 400 on 8:00 (goal: + 20-30 sec. of best)

50 easy on 3:00

3 X 50 faster on 1:30

50 easy on 3:00

1 X 400 faster on 8:00

50 easy on 3:00 (mid-pool)

2 X 50 even faster on 2:00

100 easy on 4:00

1 X 200 for time

·            Swim down: 100 – 200 easy

2800

Workout: jeudi, 25-06-15

Lane 3 & 4

Jeudi, 25-06-15

·            200 swim, choice

+ 4 X 50 on 1:15 as:

Each 50: 25 free drag fingers / 25 wide back

·            200 kick choice, with fins

+ 4 X 50 swim with fins, on 1:15 as:

Each 50: 25 fly 3-3-3 / 25 pull breast

·            200 pull free, breathing every 3^rd stroke

+ 4 X 50 pull and/or swim on 1:05 as:

Each 50: build into flip turn and hold

·            8 X 50 on 1:30 – pick 2 strokes to work on

Each 50: focus on swimming perfectly at 80% of max. speed

·            100 easy, with or without fins

·            400 of same strokes as above, non stop

(with or without fins)

·            Swim down: 100 easy                      2200