Workout: mardi, 20-10-15

Lane 3 & 4

Mardi, 20-10-15

·            300 swim, choice

150, alternating: 25 sculling / 25 swim, free

(3 kinds of sculling)

·            12 X 25 back drills:

4 X 25: paddles, focus on bent arm

4 X 25: 6 left, 6 right, finish full

4 X 25: 4 strokes, 8 kick, repeat

·            50 easy

·            Backstroke turn: how (+ history)

2 X 300 with fins, rest 45 seconds, alt:

25 free, slow & controlled / 25 back

·            8 rounds of alternating:

25 fast on 30 seconds

50 controlled, with good turn, on 1:10

·            Swim down: 100 or 200 easy

2200

Lane 1 & 2

Mardi, 20-10-15

·            250 swim, choice

150, alternating: 25 sculling / 25 swim, free

(3 kinds of sculling)

·            12 X 25 back drills:

4 X 25: 4 strokes, 8 kick, repeat

4 X 25: 6 left, 6 right, finish full

4 X 25: paddles, focus on bent arm

·            50 easy

·            Backstroke turn: how (+ history)

2 X 250 with fins, rest 45 seconds, alt:

25 free, slow & controlled / 25 back

·            8 rounds of alternating:

25 fast on 35 seconds

50 controlled, with good turn, on 1:15

·            Swim down: 150 easy

2000