Workout: dimanche, 11-12-16

Lane 1 & 2

Dimanche, 11-12-16

·            400 swim choice

·            16 X 50 on 1:20, with fins, descending 1 to 4

Round 1: flutter kick

Round 2: swim, free

Round 3: fly kick

Round 4: swim, no free

·            50 easy

·            15 minutes of partner racing, with a turn

·            50 easy

·            12 X 50 on 1:30, alternating 2 strokes

3 rounds of:         2 X 50 smooth & perfect

                             2 X 50: 25 sprint / 25 easy

·            Swim down: 100 easy

~ 2400