Workout: samedi, 20-06-15

Lane 4

Samedi, 20-06-15

·            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 6:00 (goal: + 20-30 sec. of best)

100 easy on 4:00

3 X 50 faster on 1:40

150 easy on 5:00

1 X 400 faster on 6:00

100 easy on 4:00

2 X 50 even faster on 2:00

100 easy on 4:00

1 X 200 for time

·            Swim down: 100 – 200 easy

3000