Workout: jeudi, 10-03-16

Lane 4

Jeudi, 10-03-16

·            400 swim, choice

·            2 rounds of:

2 X 50 pull on 1:10 (smooth, long strokes)

6 X 25 free w. band, fast, on 50 seconds

2 X 25 free (w. kick), sprint, on 1:00

·            Distance set:

3 rounds of:

100 on 2:20 as:

25 3-3-3 /25 ½ left, ½ right/25 drag fingers/25 long

              150 on 3:40 as: (50 easy, 50 mod., 50 fast)

              200 on 4:00, fast (Goal: 4 X last week’s 50’s)

·            Swim down:

50 easy

6 X 25 on 40 sec. choice with perfect tech.

50 easy

2600

Lane 3

Jeudi, 10-03-16

·            400 swim, choice

·            2 rounds of:

2 X 50 pull on 1:10 (smooth, long strokes)

6 X 25 free w. band, fast, on 50 seconds

2 X 25 free (w. kick), sprint, on 1:00

·            Sprint set:

3 rounds of:

100 on 2:20 as:

25 3-3-3 /25 ½ left, ½ right/25 drag fingers/25 long

              100 on 3:40 as: (25 easy, 50 mod., 25 fast)

             

100 on 4:00, fast

(Goal: 4 X last week’s 25’s + 10)

·            Swim down:

50 easy

6 X 25 on 40 sec. choice with perfect tech.

50 easy

2200