Workout: jeudi, 10-11-16

Lane 3 & 4

Jeudi, 10-11-16

·            200 swim,choice

300 IM with fins (no breast) as:

25 kick / 25 left arm / 25 right arm / 25 full

·            6 X 100 free, pull & paddles, desc. 1 to 3

On 2:00 – goal: smooth, long strokes

·            15 X 50 as 5 rounds of:

Focus: good         50: 25 fly – 25 back           

Stroke & turn      50: 25 back – 25 breast

50: 25 breast – 25 free

              Round 1 & 2: on 1:20

              Round 3 & 4: on 1:10

              Round 5: on 1:00

·            150 alternating: 25 very easy / 25 perfect

·            12 X 25 with fins, on 45 seconds

3 X IM order – goal: fast & smooth

·            Swim down: 100 easy

2400

Lane 1 & 2

Jeudi, 10-11-16

·            200 swim,choice

300 IM with fins (no breast) as:

25 kick / 25 left arm / 25 right arm / 25 full

·            12 X 50 as 4 rounds of:

Focus: good         50: 25 fly – 25 back           

Stroke & turn      50: 25 back – 25 breast

50: 25 breast – 25 free

              Round 1 & 2: on 1:30

              Round 3: on 1:20

              Round 4: on 1:10

·            50 easy, choice

·            5 X 100 free, pull & paddles, desc. 1 to 3

On 2:20 – goal: smooth, long strokes

·            12 X 25 with fins, on 50 seconds

3 X IM order – goal: fast & smooth

·            Swim down: 150 easy

2100