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