Workout: samedi, 29-10-16

Lane 4

Samedi, 29-10-16

·            400 swim, choice, dive’n glide J

·            4 X 200 as:

200 pull free on 3:40

200 kick, 50 back / 50 choice on 4:20

200 swim free on 3:40

200 swim back on 4:00

·            100 easy, choice

·            8 X 100, descending 1 to 2 as:

2 X 100 pull free on 2:00

2 X 100 kick, 50 back / 50 choice, on 2:15

2 X 100 swim free on 2:00

2 X 100 swim back on 2:15

·            100 easy

·            12 X 50 on 1:30, 4 rounds of:

50 back: 25 3 strokes 6 kick drill / 25 normal

50 breast: 25 4 flutter drill / 25 normal

50 free: 25 3 strokes 6 kick drill / 25 normal

·            Swim down: 200 easy                      3000

Lane 3

Samedi, 29-10-16

·            400 swim, choice, dive’n glide J

·            4 X 200 as:

200 pull free on 4:00

200 kick, 50 back / 50 choice on 4:30

200 swim free on 4:00

200 swim back on 4:10

·            100 easy, choice

·            8 X 100, descending 1 to 2 as:

2 X 100 pull free on 2:10

2 X 100 kick, 50 back / 50 choice, on 2:20

2 X 100 swim free on 2:10

2 X 100 swim back on 2:20

·            100 easy

·            9 X 50 on 1:30, 3 rounds of:

50 back: 25 3 strokes 6 kick drill / 25 normal

50 breast: 25 4 flutter drill / 25 normal

50 free: 25 3 strokes 6 kick drill / 25 normal

·            Swim down: 150 easy                      2800