Workout: mardi, 09-02-16

Lane 4

Mardi, 09-02-16

·            200 swim, choice

·            12 X 50 as:    4 X 50 free on 1:00

3 X 50 free / back on 1:10

3 X 50 breast / free on 1:15

2 X 50 fly / free on 1:20

·            “Distance / free set”:

6 X alternating:           100 fast on 1:50

                                    200 moderate on 4:00

(Goal: hold stroke count, body position & turns)

·            Swim down: 100 easy

2700

Lane 3

Mardi, 09-02-16

·            200 swim, choice

·            12 X 50 as:    4 X 50 free on 1:00

3 X 50 free / back on 1:10

3 X 50 breast / free on 1:15

2 X 50 fly / free on 1:20

·            “Sprint / stroke set”: (Rotating IM or choice)

3 X 50 on 1:20

2 X 75 on 2:00             Goals:    Perfect strokes

2 X 100 on 2:30                         Start fast and

2 X 75 on 2:00                           finish faster J

3 X 50 on 1:20                           Work every turn

·            200 alternating: 25 extra long / 25 pull the rope

·            From a dive: 2 X 25 on 2:30 – all out

·            Swim down: 100 easy                     

2100