Workout: jeudi, 08-12-16

Lane 3 & 4

Jeudi, 08-12-16

·            300 swim, choice

       300 pull, free – breathing 4-3-2 by 25’s

·            Second stroke set:

       16 X 25 as:    4 X 25 kicking drill on 45 sec.

                             4 X 25 max DPS on 45 seconds

                             4 X 25 desc. 1 to 4 on 50 sec.

                             4 X 25 fast on 1:00

·            100 easy

·            6 X alternating:           on 2:00

              75 stroke (IM no free is okay)

              100 free

        

·            Swim down: 150 easy

2300

Workout: dimanche, 27-11-16

Lane 4 & 5

Dimanche, 27-11-16

·            400 swim, choice, dive’n glide J

·            12 X 100 as 3 rounds of:

100 with fins, 50 kick / 50 swim,     on 1:50

100 with fins, IM,                             on 2:00

100 no fins, stroke or IM (no free) on 2:10

100 free, 50 build / 50 easy            on 2:20

·            12 X 50 on 1:30, 25 perfect / 25 easy

·            50 easy

·            3 rounds of “Kicking Tabatas”

1 Kicking Tabata = 8 X 20 seconds of as fast as you can vertical kick + 10 seconds rest

              50 easy swim between each Tabata

·            Swim down: 100 easy

~ 2900

Workout: jeudi, 24-11-16

Lanes 7 & 8

Jeudi, 24-11-16

·            200 swim, choice

200 IM, drill and/or swim

200 kick, no fins, alternating:  25 fast

                                                  25 easy

·            12 X 25 on 50 seconds, 3 X IM order,

Each 25: ½ sculling, ½ swimming

·            50 easy, choice

·            2 Choices:

8 X 50 with fins on 1:30, 35 very fast, 15 easy

Or:

12 X 50 on 1:00, 3 X    3 X 50 at 400 pace

                                    1 X 50 easy

·            8 X 25 on 2:00, all out (with dives?)

·            Swim down: 8 X 25 with 10 seconds rest,

Alternating: 25 very easy, 25 perfect

2000 / 1800

Workout: mardi, 22-11-16

Lane 7 & 8

Mardi, 22-11-16

·            300 swim, choice, every 4^th 25: no free

 

·            300 with fins, alternating:               25 swim free

Build by 50’s                             25 kick back

·            16 X 25 on 45 seconds, 4 of each stroke as:

25: build, work on tempo

25: 15 all out, 10 easy

25: all out

25: all easy

·            300 smooth: swim and/or pull, with paddles

·            Speed set: 100 race pace (choice stroke)

8 X 25 on 1:00

1 X 50 easy on 2:00

6 X 25 on 50 seconds

1 X 100 easy on 3:00

4 X 25 on 40 seconds

1 X 100 easy on 3:00

2 X 25 on 30 seconds

·            Swim down: 100 easy                      2200