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