Workout: jeudi, 21-04-16

Taper lanes

Jeudi, 21-04-16

·            300 swim, choice

·            6 X 50 pull (or swim) on 1:00

Each 50: 25 easy / 25 fast

·            150 alt.: 25 free / 25 back

each 25: ½ band, ½ normal

·            6 X 25 kick choice on 40 sec.: ½ fast, ½ easy

·            Golf set - 2 rounds of:

4 X 25 golf on 50 seconds

1 X 50 easy on 2:00

9 X 25 on 50 sec. as 3 X :

25 golf / 25 all out / 25 easy

1 X 25 easy (or practice starts last 5 min.)

·            Swim down set: 6 X 25 with 10 seconds rest

Goal: perfect technique

~ 1900

Non taper lanes

Jeudi, 21-04-16

·            300 swim, choice

·            6 X 50 pull (or swim) on 1:00

Each 50: 25 easy / 25 fast

·            150 alt.: 25 free / 25 back

each 25: ½ band, ½ normal

·            6 X 25 kick choice on 40 sec.: ½ fast, ½ easy

·            Aerobic / technique set, 2 rounds of:

6 X 25 choice on 40 seconds

4 X 50 no free on 1:00 (1:10)

2 X 100 choice on 1:40 (1:50)

1 X 200 free on 3:00 (3:20)

1 X 50 easy on 1:40

·            4 X 50 fast on 45 seconds (50”)

      

·            Swim down set: 8 X 25 with 10 seconds rest

Goal: perfect technique

2900