Workout: samedi, 12-11-16

Lane 2

Samedi, 12-11-16

·           400 swim, choice, dive’n glide J

·           8 X 50, alt. 50 back / 50 free

With 20 sec. rest

Each 50: 10m sculling / 20m 3 strokes,

6 kick drill / 20m full stroke

·           8 X 50 with fins on 1:30

Each 50: ½ fly, ½ breast

·           100 easy, choice

·           5 rounds of alternating:

200 free on 3:45

100 IM on 2:45

Focus: push the 200’s, relax the 100’s

·           Swim down: 200 easy

3000

Lane 1

Samedi, 12-11-16

·           400 swim, choice, dive’n glide J

·           8 X 50, alt. 50 back / 50 free

With 20 sec. rest

Each 50: 10m sculling / 20m 3 strokes,

6 kick drill / 20m full stroke

·           8 X 50 with fins on 1:30

Each 50: ½ fly, ½ breast

·           100 easy, choice

·           4 rounds of alternating:

200 free on 4:15

100 IM or no free, on 3:15

Focus: push the 200’s, relax the 100’s

·           Swim down: 100 easy

2600