Workout: dimanche, 06-11-16

Lanes 3 & 4 & 5

Dimanche, 06-11-16

·            400 swim, choice, dive’n glide J

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

20m fly swim, 30m fly kick on back

20m fly kick under water, 30 swim free easy

·            100 easy, no fins

·            16 X 50 on 1:45

with one minute extra rest after each 4

2 rounds of:

50: 15 fly, fast – 35 choice, easy

50: 25 fly, fast – 25 choice, easy

50: 15 fly, fast – 35 choice, easy

50: all fly, fast

Repeat the same pattern for a stroke of

your choice

·            Swim down set:

8 X 50 with 10 sec. rest, alternating:

50 very easy, 50 perfect

2500