Workout: samedi, 12-12-15

Lane 2

Samedi, 12-12-15

·            400 swim, choice

·            One, long set – no breaks in between:

6 X 50IM, drill on 1:30

(fly: single arm, back: fist, breast: dps,

free: fast)

5 X 100 kick with fins on 2:10

1:10 of extra rest (to take off the fins)

4 X 150 free, pull & paddles on 3:00

3 X 200 Mixed (50 no free / 50 free)

on 5:00, desc. 1 to 3

2 X 250 free on 5:00 (hold pace)

1 X 300 easy, re-focus on good technique

3200