Lane 4

Samedi, 01-10-16

· 400 swim, choice (jump’n dive J)

· 6 to 8 X 50 kick choice, no fins with 15” rest

· 400 pull free (no paddles), alternating:

50 build / 50 smooth

· 8 X 50 free on 1:10 – 2 rounds of:

50: 25 left arm only – 25 normal

50: 25 right arm only – 25 normal

50: 25 no kick at all – 25 normal

50: 25 fast – 25 easy

· 400 swim: 50 no free / 50 free, alternating:

25 build / 25 smooth

· 8 X 50 no free on 1:20 – 2 rounds

See previous set of 50’s

· 400 choice, with fins, alternating:

50 kick fast / 50 swim smooth

· Swim down: 100 easy 2900