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