Workout: mardi, 01-03-16

Lane 4

Mardi, 01-03-16

·            300 swim, choice

·            12 X 25 with fins, 5 seconds rest each wall

Each 25: focus on streamline off the wall

·            6 X 50 breast on 1:30 – each 50:

25 w. flutter / 25 mi. count + 3 – 4

·            Distance set:

2 X 25 on 35                Goal:      hold speed

2 X 50 on 1:00                   25’s are faster

4 X 25 on 35

4 X 50 on 1:00

6 X 25 on 35

6 X 50 on 1:00

8 X 25 on 35

8 X 50 on 1:00

·            Swim down: 200, alt.: 25 free / 25 no free

2600

Lane 3

Mardi, 01-03-16

·            300 swim, choice

·            12 X 25 with fins, 5 seconds rest each wall

Each 25: focus on streamline off the wall

·            6 X 50 breast on 1:30 – each 50:

25 w. flutter / 25 mi. count + 3 – 4

·            Sprint set: (with fins)

2 X 25 on 45        25’s: alt. build / technique

1 X 50 on 1:30

4 X 25 on 45        50’s: perfect w. fast turn

2 X 50 on 1:30

6 X 25 on 45

3 X 50 on 1:30

8 X 25 on 45

4 X 50 on 1:30

·            Swim down: 200, alt.: 25 free / 25 no free

2100