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