Workout: mardi, 25-10-16

Lane 7 & 8

Mardi, 25-10-16

·            300 swim, choice

150, alternating: 25 sculling / 25 swim, free

(3 kinds of sculling)

·            Backstroke review

        

·            16 X 25 on 40 seconds, back drills:

4 X 25: wider entry & catch

4 X 25: paddles, focus on bent arm

4 X 25: 6 left, 6 right, finish full

4 X 25: 3 strokes, 6 kick, repeat

·            25 easy

·            16 X 50 on 1:00, alternating:

50: 25 back /25 breast, with flip, faster

50: free, smooth with good turn, slower

·            6 X 100 on 1:40, with fins, each 100:

2 X (25 swim free – 25 kick back)

·            Swim down: 8 X 25, alt. 25 easy / 25 perfect

2500

Lane 5 & 6

Mardi, 25-10-16

·            250 swim, choice

150, alternating: 25 sculling / 25 swim, free

(3 kinds of sculling)

·            Backstroke review

        

·            16 X 25 on 40 seconds, back drills:

4 X 25: wider entry & catch

4 X 25: paddles, focus on bent arm

4 X 25: 6 left, 6 right, finish full

4 X 25: 3 strokes, 6 kick, repeat

·            25 easy

·            16 X 50 on 1:10, alternating:

50: 25 back /25 breast, with flip, faster

50: free, smooth with good turn, slower

·            5 X 100 on 2:00, with fins, each 100:

2 X (25 swim free – 25 kick back)

·            Swim down: 6 X 25, alt. 25 easy / 25 perfect

2300