Workout: samedi, 23-01-16

Lane 4

Samedi, 23-01-16

·            400 swim, choice

·            600, broken 5 seconds every 50 as:

6 X [25 fly 1-1-1 / 25 back 3-3-3 /

       25 breast 3-2-1 / 25 free drag fingers]

·            200 with fins, alternating:

50: back kick, from mod. to super fast feet

50: swim free, very slow, for balance

·            12 X 50 choice with fins on 1:30 – each 50:

8 to 10m strong underwater kick, breakout,

swim very fast to 25m., finish the 50 easy

·            100 easy, no fins

·            If racing in Nanaimo: your choice whether

you keep going or not J

·            3 X 400 with 90 seconds rest as:

1.   2 rounds of:        3 X 50 on 1:00 at 200 pace

+ 1 X 50 easy on 2:00

2.   2 rounds of: 100 on 2:00 at 400 pace

+ 100 on 2:30, 50 easy / 50 focus on tech.

3.   2 X 200 with 30 seconds rest as:

200: pull or swim, mod. speed, timed

200:       add the paddles, goal: 10 sec. faster than previous 200

·     Swim down: 100 easy

3200 / 1900 +