Workout: dimanche, 08-11-15

Lane 4

Dimanche, 08-11-15

·            400 swim, choice

·            Fly and/or breast turn: 8 min. practice

·            20 X 50 on 1:15, (fins or no fins) alternating:

50 choice, good technique, not fast

50 fly, strong!

·            100 easy, choice

·            Broken 1500 as:

30 X 50 with 10 seconds rest

Goal: keep stroke count & speed steady all through the set.

Start with a lot of control

(And don’t lose it J)

·            Swim down: 100 to 200 easy, choice

3200

Lane 3

Dimanche, 08-11-15

·            400 swim, choice

·            Fly and/or breast turn: 8 min. practice

·            20 X 50 on 1:15, (fins or no fins) alternating:

50 choice, good technique, not fast

50 fly, strong!

·            100 easy, choice

·            Broken 1000 as:

20 X 50 with 10 seconds rest

Goal: keep stroke count & speed steady all through the set.

Start with a lot of control

(And don’t lose it J)

·            Swim down: 200 to 400 easy with fins

2900

Workout: samedi, 07-11-15

Lane 4

Samedi, 07-11-15

·            400 swim, choice

·            200 IM, kicking drills

           200 IM as:

Each 50: 20 m full fast / 30 drill slower

·            24 X 25 on 50, 6 of each stroke, IM order as:

DPS – 6 cycles all out – 8 cycles all out –

Easy – all out – easy

·            300 as    shallow end: fly and glide

deep end: choice

·            12 minutes of non-stop kicking with 10

seconds of sprint fly kick at every whistle.

·            12 minutes of non-stop (?) swimming with:

6 cycles all out off every wall.

·            Swim down: 100 easy

 3000

Workout: jeudi, 05-11-15

Lane 7 & 8

Jeudi, 05-11-15

·            6 X 100 with 10 seconds rest

Alt.:        100 choice

100 IM drill or swim

·            16 X 25 fly drill, with 10 seconds rest

·            6 rounds of:

25 fly, long on 30 sec (low stroke count)

50 back/breast on 1:05 (work the turn)

25 free, fast on 40 sec.

·            200 pull, alt. 25 free / 25 back

·            6 X 100, alternating:

100 IM fast on 1:50

100 choice, easy on 2:20 (or 150?)

·            Swim down: 100 easy

2500 (2800)

Lane 5 & 6

Jeudi, 05-11-15

·            5 X 100 with 10 seconds rest

Alt.:        100 choice

100 IM drill or swim

·            16 X 25 fly drill, with 10 seconds rest

·            6 rounds of:

25 fly, long on 35 sec (low stroke count)

50 back/breast on 1:10 (work the turn)

25 free, fast on 40 sec.

·            100 pull, alt. 25 free / 25 back

·            6 X 100, alternating:

100 IM fast on 2:00

100 choice, easy on 2:30 (or 150?)

·            Swim down: 100 easy

2300 (2600)

Workout: mardi, 03-11-15

Lane 8

Mardi, 03-11-15

·            200 swim, choice

200 pull, free

200 fly kick, with fins (100-150 if no fins)

·            8 X alt.:         25 fly (fast DPS) on 30 sec.

50 free (fast turns) on 1:00

·            100 easy

·            2 rounds of:

200 IM fast on 3:15

100 recovery on 2:15 as:

(50 choice – 25 sculling – 25 easy)

100 IM fast on 1:30

100 recovery on 2:30 same as

·            Pair power kick: 6 X 30sec. on / 30 sec. off

 

·            Swim down: 100 easy

2600

Lane 7

Mardi, 03-11-15

·            200 swim, choice

200 pull, free

200 fly kick, with fins (100-150 if no fins)

·            8 X alt.:         25 fly (fast DPS) on 30 sec.

50 free (fast turns) on 1:00

·            100 easy

·            2 rounds of:

200 IM fast on 3:30

100 recovery on 2:30 as:

(50 choice – 25 sculling – 25 easy)

100 IM fast on 1:45

50 easy on 1:45

·            Pair power kick: 6 X 30sec. on / 30 sec. off

 

·            Swim down: 100 easy

2500

Lane 6

Mardi, 03-11-15

·            200 swim, choice

200 pull, free

100 fly kick, with fins

·            8 X alt.:         25 fly (fast DPS) on 35 sec.

50 free (fast turns) on 1:05

·            100 easy

·            2 rounds of:

200 IM fast on 3:45

100 recovery on 2:30 as:

(50 choice – 25 sculling – 25 easy)

100 IM fast on 1:45

50 easy on 1:30

·            Pair power kick: 6 X 30sec. on / 30 sec. off

 

·            Swim down: 100 easy

2400

Lane 5

Mardi, 03-11-15

·            200 swim, choice

200 pull, free

100 fly kick, with fins

·            8 X alt.:         25 fly (fast DPS) on 35 sec.

50 free (fast turns) on 1:05

·            100 easy

·            2 rounds of:

200 IM fast on 4:00

50 recovery on 1:30 as:

(25 easy – 25 sculling)

100 IM fast on 2:00

50 easy on 1:30

·            Pair power kick: 6 X 30sec. on / 30 sec. off

 

·            Swim down: 100 easy

2300