Workout: mardi, 01-12-15

Lane 8

Mardi, 01-12-15

·            400 swim, choice

·            8 X 25 free on 30 desc. count to 4 and hold

·            6 X 25 no free on 35 sec. same as above

·            3 rounds of: 20” sculling / 20” vert. kick

+ 50 as 25 easy / 25 fast

·            4 X 125 fast on 1:45 (1:50)

              100 easy on 2:00 (50 easy on 1:45)

       5 X 100 fast on 1:30

              50 easy on 2:00

       6 X 75 fast on 1:15

·            Swim down: 150 easy

2800

Lane 6

Mardi, 01-12-15

·            400 swim, choice

·            8 X 25 free on 35 desc. count to 4 and hold

·            6 X 25 no free on 40 sec. same as above

·            3 rounds of: 20” sculling / 20” vert. kick

+ 50 as 25 easy / 25 fast

·            4 X 125 fast on 2:00

              100 easy on 2:30

       4 X 100 fast on 1:45

              50 easy on 2:00

       4 X 75 fast on 1:30

·            Swim down: 100 easy

2500