Workout: dimanche, 23-10-16

Lane 2

Dimanche, 23-10-16

·            400 swim, choice

·            250 alternating: 50 free / 50 breast

Each 50: build – start very slow & get faster

·            Vertical kick set: 12 X 20” on / 20” off

Alternating: breast kick / flutter kick

·            8 X 50 with 30 sec. rest, alt. breast / free

Each 50:        10m head up, build

                      15m normal, fast

                      25 easy, choice

·            50 easy

·            4 X 100 IM with fins, 5 to 10 sec. rest

Mod. speed, with good body position

·            10 X 50 choice stroke as:

3 X 50 on 1:20, 25 fast / 25 moderate

3 X 50 on 1:40, 25 faster / 25 easy

4 X 50 on 2:00, 35 very fast, 15 easy

·            Swim down: 100 – 200 easy                 ~2400