Wednesday 9 December 2015

Workout: mardi, 22-12-15

Lane 7 & 8

Kicking week J - Mardi, 22-12-15

·            300 swim, choice
300 pull, free, breathing every 4-3-2, by 25’s

·            12 X 50 kick on 1:10, no fins as 3 rounds of:
50: 25 fast – 25 moderate
50: all fast
50: 25 moderate – 25 fast
50: all moderate
·            100 free, smooth, with fins

·            8 X 100 on 1:40, with fins
Each 100:      25 fly swim
                      25 back kick
                      25 free swim
                      25 fly kick on back
·            100 easy, no fins

·            6 rounds on 1:30 of:
       30 seconds of streamline vertical kick
+ 25 swim easy / 25 swim fast

·            Swim down: 100 easy                       ~2700

Lane 5 & 6

Kicking week J - Mardi, 22-12-15

·            300 swim, choice
300 pull, free, breathing every 4-3-2, by 25’s

·            12 X 50 kick on 1:15, no fins as 3 rounds of:
50: 25 fast – 25 moderate
50: all fast
50: 25 moderate – 25 fast
50: all moderate
·            100 free, smooth, with fins

·            6 X 100 on 1:50, with fins
Each 100:      25 fly swim
                      25 back kick
                      25 free swim
                      25 fly kick on back
·            100 easy, no fins

·            6 rounds on 1:30 of:
       30 seconds of streamline vertical kick
+ 25 swim easy / 25 swim fast


·            Swim down: 100 easy                       ~2700

Workout: samedi, 19-12-15

Lane 2

Samedi, 19-12-15

·            400 swim, choice
      
·            6 X 100 on 2:30 – each 100:
50 drag fingers – 50 normal, count strokes
(focus, 1st 50: 2 X top / middle / bottom)

·            4 X 50 on 1:45 – each 50: 15m sculling
20m sprint
15m easy

·            5 X 100 (or 4) with 20 to 30 sec. rest:
Alt.: 50 kick very fast w. board / 50 swim moderate or slow – and reverse

·            50 easy

·            6 X 100 on 3:00 – 2 rounds of:
100: 30 all out / 70 easy
100: 40 all out / 60 easy
100: 50 all out / 50 easy


·            Swim down: 150 easy                      2500

Workout: jeudi, 17-12-15

Lane 3 & 4

Jeudi, 17-12-15

·            400 swim, choice

·            400 free, pull and paddles
Goal: smooth, steady swim

·            Second stroke work:

400 kick with fins, build by 100’s
(300 if breaststroke or no fins)
Rest 2 minutes

              200 (8) with 25 fast, 175 moderate on 4:45
              175 (7) with 50 fast, 125 moderate on 4:15
              150 (6) with 75 fast, 75 moderate on 3:45
              125 (5) with 100 fast, 25 moderate on 3:15
              100 (4) with 75 fast, 25 moderate on 2:45
              75 (3) with 50 fast, 25 moderate on 2:15
              50 (2) with 25 fast, 25 moderate on 1:45
              25 (1) even faster!!!

·            Swim down: 200 easy                      2300
             
Lane 1 & 2

Jeudi, 17-12-15

·            300 swim, choice

·            300 free, pull and paddles
Goal: smooth, steady swim

·            Second stroke work:

400 kick with fins, build by 100’s
(300 if breaststroke or no fins)
Rest 2 minutes

              200 (8) with 25 fast, 175 moderate on 5:00
              175 (7) with 50 fast, 125 moderate on 4:30
              150 (6) with 75 fast, 75 moderate on 4:00
              125 (5) with 100 fast, 25 moderate on 3:30
              100 (4) with 75 fast, 25 moderate on 3:00
              75 (3) with 50 fast, 25 moderate on 2:30
              50 (2) with 25 fast, 25 moderate on 2:00
              25 (1) even faster!!!


·            Swim down: 200 easy                      2100