Workout: jeudi, 21-01-16

Lane 7 & 8

Jeudi, 21-01-16

·            300 swim, choice

200 alternating: 25 drag fingers / 25 no free

·            4 X 75 as:             15 m. sculling

Rest: 20 sec.        35 swim, moderate

                             25  swim, fast

·            200 kick, with fins, build by 50’s

·            4 X 25 free w. fins on 25 – 100 race speed

20 seconds extra rest

4 X 25 no fins on 35 – hold on to your speed

50 easy

Repeat the set, no free, on 30” and 40”

·            300 pull or swim, relaxed, long strokes

·            6 X 25 walk backs + 150 easy

Or:

10 X 50 pace work, on 1:00, with perfect turns, last two 50’s easy

2100 - 2300