Workout: jeudi, 20-10-16

Lanes 3 & 4

Jeudi, 20-10-16

·            300 swim, every 3^rd 25: no free

·            6 X 50 free (pull or swim) on 1:15

With flip turns

·            Breaststroke work at the wall:

Legs: 8 X 30 seconds on, 10 seconds off

Arms: 8 X in-out, with 10 seconds rest

·            12 X 25 breast with 10 to 15 seconds rest

4 X 25: normal stroke, low count

4 X 25: normal, with 4 flutter kick

4 X 25: normal, descending 1 to 4

·            8 X 100 with fins, 20 seconds rest

Each 100:      25 swim free

                      25 kick back (flutter or fly)

                      25 swim free

                      25 kick on side (flutter)

·            Swim down: 100 easy

2200