Workout: jeudi, 29-10-15

Lane 7 & 8

Jeudi, 29-10-15

·            300 swim

·            6 X 50 free, w. fins, on 50 sec. – Each 50:

25 swim, no kick / 25 swim, overkick

·            6 X 25 kick choice, no fins, on 30 (35) sec.

+ 1 X 50 easy

·            Review breaststroke underwater pull

·            6 rounds of:

25 breast w. perfect pullout, build, on 35”

25 back (focus: pull & anchor) on 35”

50 breast w. 2 perfect pullouts, on 1:00

50 free on 1:00

·            100 easy, choice

·            “Meet your bucket” set:

12 X 25 choice w. bucket on 35 sec.

Rest 1 minute

4 X 50, choice, no bucket, on 1:00

·            Swim down: 100 easy                            2400  

Lane 5 & 6

Jeudi, 29-10-15

·            300 swim

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

25 swim, no kick / 25 swim, overkick

·            6 X 25 kick choice, no fins, on 35 sec.

·            Review breaststroke underwater pull

·            5 rounds of:

25 breast w. perfect pullout, build, on 35”

25 back (focus: pull & anchor) on 35”

50 breast w. 2 perfect pullouts, on 1:10

50 free on 1:10

·            50 easy, choice

·            “Meet your bucket” set:

12 X 25 choice w. bucket on 40 sec.

Rest 1 minute

4 X 50, choice, no bucket, on 1:05

·            Swim down: 150 easy                             2200