Workout: jeudi, 29-12-16 am

Lane 2

Jeudi, 29-12-16

·            400 swim, choice, dive’n glide J

·            Butterfly work:

6 X 50 with fins on 1:20, alternating:

50: 20m fly kick on back / 30m swim free

50: 20m fly kick under water / 30 swim free

·            8 X 50 on 1:20, 4 w. fins, 4 no fins

Alt.:        50: 25 fly glide drill / 25 free

              50: 25 fly 1-1-1 / 25 free

·            2 rounds of:

250 free, w. fins or pull, on 5:00

4 X 50 on 1:00, set pace

1 X 150 on 3:00, hold pace

1 X 50 easy, on 2:00

·            8 X 50, alt.:   50 IM on 1:30

50 free on 1:15

·            Swim down: 100 easy

2900