Workout: jeudi, 22-10-15

Lane 3 & 4

Jeudi, 22-10-15

·            200 swim, choice

300 kick with fins, choice (200 if no fins)

400 free pull (& paddles if desired)

·            Backstroke technical review

·            12 X 50 on 1:20, alt. 50 back / 50 free

Focus: stroke & turn

·            50 easy, choice

·            20 X 25 choice as:              Focus:

8 X 25 on 40 sec.        Hold speed,

6 X 25 on 35 sec.        rhythm &

4 X 25 on 30 sec.        technique

2 X 25 on 25 sec.

·            Swim down: 150 easy

2200

Lane 1 & 2

Jeudi, 22-10-15

·            200 swim, choice

200 kick with fins, choice (150 if no fins)

300 free pull (& paddles if desired)

·            Backstroke technical review

·            10 X 50 on 1:30, alt. 50 back / 50 free

Focus: stroke & turn

·            50 easy, choice

·            20 X 25 choice as:              Focus:

8 X 25 on 45 sec.        Hold speed,

6 X 25 on 40 sec.        rhythm &

4 X 25 on 35 sec.        technique

2 X 25 on 30 sec.

·            Swim down: 150 easy

1900