Workout: jeudi, 29-12-16 pm

Lane 3 & 4

Jeudi, 29-12-16 pm

·            200 swim, every 4^th 25: fly drill, 2-2-2

200 pull, every 4^th 25: back pull

200 kick, every 4^th 25: breast kick

·            16 X 25, alt.: 25 free on 40 sec.

25 no free on 50 sec.

              as:   8 X 25: 6 cycles fast, finish smooth

                      8 X 25: 8 cycles all out, finish easy

·            100 easy, choice

·            Time trial: 100 IM J

·            200, alt.: 25 moderate / 25 build

·            16 X 50 choice on 1:30 as:

4 X 50: 30m fast (with turn) / 20m easy

4 X 50: 30m easy / 20 m fast

8 X 50: EOOF (every other one fast & timed)

·            Swim down: 100 easy

2300