Workout: samedi, 02-01-16

Lane 3 & 4

Samedi, 02-10-16

·            400 swim, choice

300 pull, free

100 as 4 X (10 m. sculling – 15 m. swim)

150 kick, with fins

·            8 X 100 choice, w. fins on 2:30, 2 rounds of:

100: 20 fast – 80 smooth & perfect

100: 30 fast – 70 smooth & perfect

100: 40 fast – 60 smooth & perfect

100: 50 fast – 50 smooth & perfect

·            100 easy (drop off the fins)

·            8 X 100 choice, no fins on 3:00, 2 rounds of:      

100: 20 as fast as you can – 80 easy

100: 30 as fast as you can – 70 easy

100: 40 as fast as you can – 60 easy

100: 50 as fast as you can – 50 easy

·            Swim down: 150 easy

2800