Workout: dimanche, 13-12-15

Lane 2

Dimanche, 13-12-15

·            400 swim, choice

·            12 X 50, one stroke (second stroke, no free)

On coach’s interval

3 X 50 kicking drill - 3 X 50 arm drill

3 X 50: build 30 m, 20 easy

3 X 50: sprint 20, 30 easy

·            300, mod. speed, 50 2^nd stroke / 50 choice

·            8 X 20 all out, with turn (to a 100?)

on 3:00 – 4 X of 2^nd stroke, 4 X choice

·            Fin set: 50 easy

3 X 200 IM with 45 seconds rest as:

1^st 200: fly & breast fast, back & free easy

2^nd 200: fly & breast easy, back & free fast

2^nd 200: all fast

50 easy

·            Swim down: 100 easy, no fins

~ 2600