Workout: samedi, 28-11-15

Lane 3 & 4

Samedi, 28-11-15

·            400 swim, choice

·            12 X 50, alternating:

50 no free on 1:15

50 free on 55

              Focus: good technique

·            Middle Distance Set:

3 X 400 free + easy swimming on 10 min.

Goal: drop 10 seconds every 400

(you can add any toy you want/need)

·            2 Choices:

Kick with fins:

10 X 100 on 1:50 - desc. 1 to 4 and hold

Or:

Kick without fins:

7 X 100 on 2:30 – desc. 1 to 3 and hold

·            Swim down: 100

~ 3600 (3300)