Workout: mardi, 08-03-16

Lane 4

Mardi, 08-03-16

·            300 swim choice + 100 kick with fins

·            8 X 100 with fins on 2:15, alternating:

100 IM, mod., with good turns

100 as: 2 X (25 free fast / 25 back mod.)

·            Distance set:

3 X 400 on 9 minutes as:

1^st 400: broken 10 seconds every 100

2^nd 400: non stop, as fast or faster than 1^st

3^rd 400: non-stop, alt. 25 fast / 25 mod.

·            50 easy, no free

·            4 X 25 with 10 sec. rest, perfect technique

·            Swim down: 50 easy

2600

Lane 3

Mardi, 08-03-16

·            300 swim choice + 100 kick with fins

·            8 X 100 with fins on 2:15, alternating:

100 IM, mod., with good turns

100 as: 2 X (25 free fast / 25 back mod.)

·            Sprint set:

15 X 50 on 2 minutes - 3 rounds of:

4 X 50 fast, descending 1 to 4

+

1 X 50 easy

·            4 X 25 with 10 sec. rest, perfect technique

·            Swim down: 50 easy

2100