Workout: dimanche, 08-01-17

Lane 2

Dimanche, 08-01-17

·            400 swim, dive’n glide J

·            Fin set - 4 X alternating:

100 IM on 2:00

50 free on 1:00

·            8 X 50 free, pull & paddles, on 1:10

Alternating:  50 moderate / 50 fast

·            150 easy, choice (with your fins)

·            8 rounds of: perfect push off

30 sec. vertical kick w. a twist

sitting pull back

on 1:15

·            50 easy

·            12 X 50 on 1:45 as 4 rounds of:

50: 10 cycles fast, finish moderate – smooth

50: 10 cycle all out, finish easy

50: 20 cycles fast, finish easy

50: all easy

·            Swim down: 100 easy                      2700