Workout: samedi, 19-03-16

Lane 4

Samedi, 19-03-16

·            400 swim, choice

·            With your fins, 4 rounds of:

50: back, alt.: 6 pull / 5” kick, rest 15 sec.

30: alt.: 6 breast pull / 6 free pull, rest 10 ”

20: fly, fast

·            Distance set:

Each pair is descending, with the 1^st repeat

steady and the 2^nd at least 5 seconds faster

2 X 400 swim free on 7:30

2 X 300 pull (& paddles?) free on 5:30

2 X 200 swim choice on 4:30

2 X 100 back kick, w. fins on 2:00

2 X 50 no free on 1:20

·            Swim down set:

50 easy

6 X 50 swim choice on 1:10 (fins or no fins)

Each 50: 25 fast / 25 slow

50 easy

3400