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