Workout: dimanche, 29-11-15

Lane 3 & 4

Dimanche, 29-11-15

·            400 swim, choice, dive’n glide J

·            6 X 100 with fins, on 2:15 - alternating:

100: 50 kick back / 50 fly single arm drill

100: 50 pull breast / 50 swim free, long

·            6 X 50 no fins, on 1:20

Each 50: 20 kick fast – 30 swim perfect

·            50 easy

·            Extended speed set: (all out effort)

12 X 35 timed, descending 1 to 4 and hold

Come back slowly – on 3 minutes

·            Swim down: 4 to 6 X 50 choice with 10” rest

Slow but focused on good stroke

~ 2500