Workout: jeudi, 13-10-16

Lanes 3 & 4

Jeudi, 13-10-16

·            200 swim, choice

200 pull, free

100 IM, drills and/or swim

·            12 X 25 free with 10-15 sec. rest as 3 X:

25: ½ left, ½ right

25: ½ no legs, ½ normal

25: ½ sculling, ½ normal

25: ½ fast, ½ easy

·            Flip turn drills:

5 X push-off w. fly kick

5 X swim in, flip & look up

5 X swim in, flip & swim out

·            12 X 50 free, working the turns as 3 X:

3 X 50 on 1:10 / 1:15 / 1:20

1 X 50 easy on 1:30

·            8 X 25 choice, alt. 25 easy, 25 perfect

~ 1900