Workout: dimanche, 02-10-16

Lane 4

Dimanche, 02-10-16

·            400 swim, choice (jump’n dive J)

300 pull free

150 IM, no fly

·            16 X 50 on 1:20 as:

8 cycles fly – finish free

4 X         8 cycles back – finish free

8 cy. breast – finish free

8 cy. free – finish choice

·            50 easy, choice

·            3 X 100 with ≈ 30 seconds rest as:

100 swim choice, easy, recovery

100 swim, medium speed (time it!)

100 at least 5 seconds faster

·            Fin set: 4 X alternating:

2 X 50: ½ kick hard/ ½ swim smooth on 1:15

1 X 100: (50 swim “fast”/ 50 easy) on 2:15

·            Swim down: 100 easy, easy            

2900