Thursday 29 December 2016

Workout: dimanche, 08-01-17

Lane 2
Dimanche, 08-01-17

·            400 swim, dive’n glide J

·            Fin set - 4 X alternating:
100 IM on 2:00
50 free on 1:00

·            8 X 50 free, pull & paddles, on 1:10
Alternating:  50 moderate / 50 fast

·            150 easy, choice (with your fins)

·            8 rounds of: perfect push off
30 sec. vertical kick w. a twist
sitting pull back
on 1:15
·            50 easy

·            12 X 50 on 1:45 as 4 rounds of:
50: 10 cycles fast, finish moderate – smooth
50: 10 cycle all out, finish easy
50: 20 cycles fast, finish easy
50: all easy

·            Swim down: 100 easy                      2700

Workout: samedi, 07-01-17

Lane 2
Samedi, 07-01-17

·            400 choice, dive’n glide J

·            12 X 50 on 1:15, with fins, alternating:
50 kick BBQ
50 pull free

·            200 as 4 X (25 breast dps / 25 choice)

·            12 X 50 on 1:15, alternating:
50 IM fast
50 free, smooth

·            200 with fins as 4 X (25 back / 25 free)

·            1 X 800 free, for time
1:45 per 100 = 14 minutes
1:50 per 100 = 14:40
1:55 per 100 = 15:20
2:00 per 100 = 16:00
2:05 per 100 = 16:40
2:10 per 100 = 17:20
2:15 per 100 = 18:00
·            Swim down: 200 easy                       3000

Lane 1
Samedi, 07-01-17

·            400 choice, dive’n glide J

·            10 X 50 on 1:20, with fins, alternating:
50 kick BBQ
50 pull free

·            200 as 4 X (25 breast dps / 25 choice)

·            10 X 50 on 1:30, alternating:
50 IM fast
50 free, smooth

·            100 with fins as 50 back / 50 free

·            1 X 800 free, for time
1:45 per 100 = 14 minutes
1:50 per 100 = 14:40
1:55 per 100 = 15:20
2:00 per 100 = 16:00
2:05 per 100 = 16:40
2:10 per 100 = 17:20
2:15 per 100 = 18:00

·            Swim down: 200 easy                       2700

Workout: jeudi, 05-01-17

Lane 3 & 4

Jeudi, 05-01-17

·            200 swim, choice
200 pull, breathing every 3rd stroke

·            16 X 25 on 50 seconds, reverse IM, as:
4 X         25 drill
              25 swim, for DPS
              25 swim, fast
              25 easy, choice

·            4 X 200 on 5:00, alt.:        200 IM **
       Focus: good technique      200 choice

·            100 easy, choice

·            16 X 25 choice, on 50 seconds, alternating:
25 kicking drill
25 swim, fast (90% of all out)

·            Swim down: 100 easy



2200

Workout: mardi, 03-01-17

Lane 3 & 4

Mardi, 03-01-17

·            300 swim, every 4th 25: no free

·            10 X 50 kick choice (with fins?) as:
4 X 50 on 1:15
4 X 50 on 1:05
2 X 50 on 55 seconds

·            200 pull, free, smooth, long stroke

·            6 X 50 IM rotation on 1:15
Focus: turns & transitions

·            200 pull & paddles, free, faster than

·            8 X 100 IM * as:   4 X 100 on 2:20
4 X 100 on 2:00

·            Swim down: 100 easy


2400

Lane 1 & 2

Mardi, 03-01-17

·            300 swim, every 4th 25: no free

·            8 X 50 kick choice (with fins?) as:
3 X 50 on 1:20
3 X 50 on 1:10
2 X 50 on 1:00

·            200 pull, free, smooth, long stroke

·            6 X 50 IM rotation on 1:30
Focus: turns & transitions

·            200 pull & paddles, free, faster than

·            6 X 100 IM * as:   3 X 100 on 2:30
3 X 100 on 2:15

·            Swim down: 100 easy


2100