Workout: dimanche, 17-01-16

Lane 2

Dimanche, 17-01-16

·            400 swim, choice

·            7 X 400 with 90 seconds rest

(Yes, that’s 8 X 400 in total – you can do it!)

1^st 400: 4 X 100 IM, non-stop, steady, mod. speed

2^nd 400: with fins, alt. 50 back kick / 50 free 3-3-3

3^rd 400: swim free, with fins, smooth, steady (timed)

4^th 400: free, with fins & paddles, at least 15 seconds faster than previous 400.

5^th 400: alt. 50 easy, choice / 50 breast or fly

              at 90% speed with perfect stroke

6^th 400: kick with fins, for time (300 if no fins)

7^th 400: 4 X (50 moderate / 25 fast / 25 easy)

·     Swim down: 100 easy                              3300