Workout: mardi, 13-10-15

Lane 3 & 4

Mardi, 13-10-15

·            200 swim, choice

·            8 X 25 with fins, rest: 10 sec. - alternating:

25 swim free, breathing every 4 or 5 strokes

25 kick on your back (fly and/or flutter)

·            200 pull, free

·            4 rounds of:

6 X 25 free + 1 X 50 easy choice

       Round # 1: w. 1 flip turn mid-pool, on 40 sec

       Round # 2: 5 left, 5 right, finish normal, on 40

       Round # 3: breathing every 3^rd or 4^th on 35 sec.

       Round # 4: normal, on 30 sec.

·            12 X 50 as:

4 X 50 on 1:30, 25 free w. flip / 25 choice

4 X 50 on 1:15, same as above

4 X 50 on 1:00, choice

·            Swim down: 200, alt. 25 choice / 25 no free

2200

Lane 1 & 2

Mardi, 13-10-15

·            200 swim, choice

·            8 X 25 with fins, rest: 10 sec. - alternating:

25 swim free, breathing every 4 or 5 strokes

25 kick on your back (fly and/or flutter)

·            100 pull, free

·            4 rounds of:

6 X 25 free w. 10 sec. rest + 1 X 50 easy

Round # 1: w. 1 flip turn mid-pool

       Round # 2: 5 left, 5 right, finish normal

       Round # 3: breathing every 3^rd or 4^th

       Round # 4: normal

·            10 X 50 as:

4 X 50 on 1:30, 25 free w. flip / 25 choice

3 X 50 on 1:20, same as above

3 X 50 on 1:10, choice

·            Swim down: 200, alt. 25 choice / 25 no free

2000