Workout: mardi, 01-11-16

Lane 7 & 8

Mardi, 01-11-16

·            6 X 100 with 10 seconds rest as:

100 swim, choice

100 IM, drills of your choice

100 free, alt. 25 drag fingers / 25 normal

100 kick IM, no board

100 free, (25 left fist, 25 normal) X 2 (right)

100 swim, IM

·            Butterfly stroke review

·            16 X 25 on 40 seconds, alternating:

25 fly, 3-4-5-6-7-8-9-10 strokes, finish easy

25 back, full stroke

·            16 X 75 free (swim and/or pull) as:

4 X 75 on 1:10

2 X 75 on 1:30 (recovery, choice)

4 X 75 on 1:10

2 X 75 on 1:30

4 X 75 on 1:10

·            16 X 25 fly on 40 seconds (with fins?)

·            Swim down: 100 easy

2700

Lane 5 & 6

Mardi, 01-11-16

·            5 X 100 with 10 seconds rest as:

100 swim, choice

100 IM, drills of your choice

100 free, alt. 25 drag fingers / 25 normal

100 kick IM, no board

100 free, (25 left fist, 25 normal) X 2 (right)

·            Butterfly stroke review

·            16 X 25 on 40 seconds, alternating:

25 fly, 3-4-5-6-7-8-9-10 strokes, finish easy

25 back, full stroke

·            16 X 75 free (swim and/or pull) as:

4 X 75 on 1:20

2 X 75 on 1:30 (recovery, choice)

4 X 75 on 1:20

2 X 75 on 1:30

4 X 75 on 1:20

·            12 X 25 fly on 45 seconds (with fins?)

·            Swim down: 100 easy

2500