Workout: dimanche, 01-11-15

Lane 3 & 4

Dimanche, 01-11-15

·            400 swim, dive’n glide J + 200 pull free

·            12 X 50 with fins on 1:15 - 3 rounds of:

50 back: kick/swim, slow & smooth

50 free: kick/swim, slow & smooth

50: 3 fly strokes / 6 pull breast

50: 25 fast, fly or breast / 25 easy choice

·            10 X 50 choice on 1:45 as:

# 1: 15 sprint, 35 easy                     # 6: 15 sprint, 35 easy

# 2: 25 sprint, 25 easy                     # 7: 25 sprint, 25 easy

# 3: 15 sprint, 35 easy                     # 8: 35 sprint, 15 easy

# 4: 25 sprint, 25 easy                     #9: 50 sprint, timed

# 5: 35 sprint, 15 easy                     #10: 50 easy

·            100 easy

·            8 X 50 choice on 1:30 (goal: #9 + 2 to 4 sec.)

·            Swim down set:

6 X 50 choice with 20 seconds rest

Goal: perfect technique                      

2500