Workout: dimanche, 03-01-16

Lane 4

Dimanche, 03-01-16

·            400 swim, choice

              200 IM, drills of your choice

·            400 race pace set:

4 rounds of:         round 1        2     3     4

6 X 50 pace   on:         1:00               55   50   45

+ 2 X 50 easy on 1:30

·            400 kick with fins, alternating:

50 fast / 50 easy

·            800 at a steady pace, holding form

Alternating: 50 no free / 50 choice

Pick a different technical focus every 100

·            Swim down: 100 easy

3500