Workout: dimanche, 07-02-16

Lane 2

Dimanche, 07-02-16

·            400 swim, choice

·            3 X 200 free on 4:20, descending 1 to 3, as:

200 swim

200 pull

200 with fins

·            Fin Set:

8 X 50 on 1:15, alt.:    50 free or back, 3-3-3

50 IM, fast

·            100 easy

·            “High intensity” set:

As fast as you can hold – Set a goal and go for it

(~ + 10 % of best time)

3 X 50 on 2:00 + 50 easy

2 X 100 on 4:00 + 100 easy

2 X 50 on 2:00

·            Swim down: 200 easy, choice

2300

Workout: samedi, 06-02-16

Lane 2

Samedi, 06-02-16

·            400 swim, choice

200 pull, free – with all good turns

·            12 X 50 free on 1:15 as 3 rounds of:

50: 6 strokes drag fingers / 6 normal

50: 6 strokes fists / 6 normal

50: + 10” of best & count your strokes

50: + 7” of best & count your strokes

·            15 X 100 as:

5 X 100 on 2:15

100 easy on 3:15

4 X 100 on 2:05

100 easy on 3:10

3 X 100 on 1:55

100 easy

·            400 swim and/or kick, with fins, +2, -3

3100

Lane 1

Samedi, 06-02-16

·            400 swim, choice

200 pull, free – with all good turns

·            8 X 50 free on 1:30 as 2 rounds of:

50: 6 strokes drag fingers / 6 normal

50: 6 strokes fists / 6 normal

50: + 10” of best & count your strokes

50: + 7” of best & count your strokes

·            15 X 100 as:

5 X 100 on 2:30

100 easy on 3:30

4 X 100 on 2:20

100 easy on 3:00

3 X 100 on 2:10

100 easy

·            400 swim and/or kick, with fins, +2, -3

2900

Workout: jeudi, 04-02-16

Lane 3 & 4

Jeudi, 04-02-2016

·            300 swim as 3 X   50 free

25 breast with 2 pull-outs

25 back, ¼ under water

·            12 X 25 on 50 seconds as 3 rounds of:

2 X 25 free, breathing 4 or less

1 X 25 fly breathing every 3^rd stroke

1 X 25 easy, choice

·            4 X 50 on 1:10, 50 kick/swim, 50 swim/kick

·             3 rounds of: (choice stroke)

100 smooth, with perfect turns on 2:15

50 sprint on 1:15

50 smooth on 1:30

100 fast on 1:45

100 easy on 2:15

·            Swim down: 8 X 25, perfect tech., 5” rest

2200

Workout: mardi, 02-02-16

Lane 4

Mardi, 02-02-2016

·            300 swim, choice

100 IM, drills of your choice

·            12 X 25 on 50 seconds as:

4 X 25: ½ sculling, ½ swim

4 X 25: ½ band, ½ no band

4 X 25: ½ fast, ½ easy

·            4 X 50 free on 55 seconds

50 easy on 2:00

4 X 50 no free on 1:05

50 easy on 2:00

4 X 100 free on 1:45

50 easy on 2:00

4 X 50 no free on 1:05

50 easy on 2:00

4 X 50 free on 50 (or 55?)

·            200 easy

2300

Lane 1

Mardi, 02-02-2016

·            200 swim, choice

100 IM, drills of your choice

·            12 X 25 on 50 seconds as:

4 X 25: ½ sculling, ½ swim

4 X 25: ½ band, ½ no band

4 X 25: ½ fast, ½ easy

·            4 X 50 free on 1:05

50 easy on 1:40

4 X 50 no free on 1:15

50 easy on 2:00

4 X 75 free on 1:40

50 easy on 2:00

4 X 50 no free on 1:15

50 easy on 2:00

4 X 50 free on 1:00 (or on 1:05?)

·            200 easy

2100