Workout: dimanche, 03-04-16

Lane 2

Dimanche, 03-04-16

·            400 swim, choice

·            4 X 50 kick choice, on 1:30

·            6 X 50 pull free, on 1:10

·            2 rounds of:

200 no free, broken 10 sec every 50 on 5:30

(work on your technique)

200 no free, non-stop, faster, on 5:00

(with good, fast turns)

500 free, non-stop, alternating:

              50 fast, normal count

              50 slow, very low count

100 easy and re-group

·            Swim down: 100 easy

3000

Workout: jeudi, 31-03-16

Lane 3 & 4

Jeudi, 31-03-16

Swim meet warm-up (suggestion):

·            400 swim, choice

·            6 X 50 choice, 25 drill / 25 swim, with 20” rest

(drills that make your stroke feel good)

·            6 X 50 as 2 rounds of:      

2 X 50 pace on 1:15

1 X 50 easy on 2:00

·            6 X 25 as 2 X        25 fast

On 1:00                20 faster / 5 easy

15 all out / 10 easy

·            Practice starts or practice turns or

If you’re not racing in 2 days:

6 X alternating:   100 free hard on 2:00

                             50 choice mod. On 1:15

·            Swim down: 150 easy                     2200 / 1400 

Workout: mardi, 29-03-16

Lane 3 & 4

Mardi, 29-03-16

·            400 swim, choice

·            8 X 25: ½ sculling, ½ swimming with 10 sec. rest

·            8 X 100 on 2:30, alt. 2 X 100 hard – 2 X 100 mod.

Alternating:         100 free

                             100 IM or stroke

·            100 easy

·            Practice relay exchanges for the meet

Or:  800 with fins, alternating:

25 swim free smooth

25 kick fast

·            Swim down: 100 easy                      2400 / 1700

Workout: jeudi, 24-03-16

Lane 7 & 8

Jeudi, 24-03-16

·            300 swim, every 4^th 25: no free

300 pull free, alt.:       25 breathing every 4 or 5

                             25 breathing normally

·            6 X 100 choice, with fins, on 2:00

Each 100:      25 kick, moderate speed

                      25 swim, fast

                      25 swim, easy

                      25 kick, fast

·            Speed set – goal: hold as fast as you can

throughout the set

8 X 25 on 1:00

50 easy on 2:00

8 X 25 on 50 seconds

50 easy on 2:00

8 X 25 on 40 seconds

50 easy on 2:00

8 X 25 on 30 seconds

·            Swim down: 150 easy

2300