Workout: dimanche, 06-12-15

Lane 4

Dimanche, 06-12-15

·            400 swim, choice

·            10 X 50 kick choice, no fins

Pace time to give you approx. 10 sec. rest

·            100 to 300 mod., alt. 50 back / 50 choice

·            5 minutes with one paddle on your head J

·            10 X 100 free on 1:50 at 1500 pace (effort)

2 X 100 swim

2 X 100 pull

2 X 100 pull & paddles

2 X 100 fins

2 X 100 fins & paddles

·            100 easy, no free

·            4 X 50 on 1:15 strong & fast

2 minutes rest

1 X 400 timed, as fast as you can today J

(with or without toys)

·            Swim down: 200 easy                      ~ 3200