Workout: jeudi, 12-11-15

Lane 4

Jeudi, 12-11-15

·            5 X 100 with 10 seconds rest as:

1^st 100: all free

2^nd 100: 25 no free, 75 free

3^rd 100: 50 no free, 50 free

4^th 100: 75 no free, 25 free

5^th 100: all no free

·            10 X 75 choice, with fins on 1:30

Each 75: 25 kick / 25 swim / 25 kick

·            50 easy

·            15 X 50 free, desc. 1 to 3 on:

5 rounds of:         50 on 1:05

                             50 on 1:00

                             50 on 55 seconds

·           50 easy

·           20 X 25 choice on 35 seconds (last 4 easy)

Focus: steady technique/count/speed

2600

Lane 3

Jeudi, 12-11-15

·            5 X 100 with 10 seconds rest as:

1^st 100: all free

2^nd 100: 25 no free, 75 free

3^rd 100: 50 no free, 50 free

4^th 100: 75 no free, 25 free

5^th 100: all no free

·            10 X 75 choice, with fins on 1:30

Each 75: 25 kick / 25 swim / 25 kick

·            15 X 50 free, desc. 1 to 3 on:

5 rounds of:         50 on 1:10

                             50 on 1:05

                             50 on 1:00

·           20 X 25 choice on 35 seconds (last 4 easy)

Focus: steady technique/count/speed

2500

Lane 2

Jeudi, 12-11-15

·            4 X 100 with 10 seconds rest as:

1^st 100: all free

2^nd 100: 25 no free, 75 free

3^rd 100: 50 no free, 50 free

4^th 100: 75 no free, 25 free

·            10 X 75 choice, with fins on 1:40

Each 75: 25 kick / 25 swim / 25 kick

·            15 X 50 free, desc. 1 to 3 on:

5 rounds of:         50 on 1:15

                             50 on 1:10

                             50 on 1:05

·           16 X 25 choice on 40 seconds (last 4 easy)

Focus: steady technique/count/speed

2300