Workout: jeudi, 15-10-15

Lane 3 & 4

Jeudi, 15-10-15

·            400 swim, choice, every 4^th 25: no free

·            8 X 50 free, w. fins, on 1:05 (1:00)– Each 50:

25 swim, no kick / 25 swim, overkick

·            6 X 25 kick choice, no fins, on 45 sec.

+ 1 X 50 easy

·            Test Set # 1:

6 X 100 on 2:20, for best average - 7 on 2:00

(time each 100, calculate average)

·            50 choice, very easy

·            2 Choices:

# 1:        in the shallow end of the pool to learn / practice flip turns

# 2:                12 X 50 alternating:

50 free w. flip on 1:10 (1:00)

              50 no free on 1:20 (1:10)

·            Swim down: 50 easy                        2300

Lane 1 & 2

Jeudi, 15-10-15

·            300 swim, choice, every 4^th 25: no free

·            6 X 50 free, w. fins, on 1:10 (1:00)– Each 50:

25 swim, no kick / 25 swim, overkick

·            6 X 25 kick choice, no fins, on 50 sec.

+ 1 X 50 easy

·            Test Set # 1:

6 X 100 on 2:30, for best average

(time each 100, calculate average)

·            50 choice, very easy

·            2 Choices:

# 1:        in the shallow end of the pool to learn / practice flip turns

# 2:                10 X 50 alternating:

50 free w. flip on 1:15

              50 no free on 1:30

·            Swim down: 50 easy                        2000