Workout: dimanche, 06-03-16

Lane 1 & 2

Dimanche, 06-03-16

·            400 swim, choice

·            4 X 100 choice on 2:30 alt.:

§  100: 2 X (25 band / 25 no band)

§  100: 2 X (15 kick / 35 swim)

·            16 X 50 choice as 4 rounds of:

1^st 50: moderate on 1:15

2^nd 50: build on 1:30

3^rd 50: 20 all out / 30 easy on 1:30

4^th 50: 30 all out / 20 easy on 1:45

·            5 stations of “power fun”

Approximately 5 minutes at each station

·     Station 1:  6-8 turns in pairs, in shallow end

·     Station 2: holding legs, max speed for 15 seconds – 5-8 times each

·     Station 3: balance drill: motionless to max speed in 3 strokes.

·     Station 4: 5 sets of 8 “Phelps” jumps

·     Station 5: deep end, back to wall, race in to touch first.

Approx. 2200