Workout: mardi, 27-12-16 am

Lane 4

Mardi, 27-12-16 am

·            400 swim, choice, dive’n glide J

·            3 X 100 kick (with fins) on 2:00, desc. 1 to 3

·            Free technique: (2 min. review)

10 X 50, 6 w. fins on 1:10, 4 no fins on 1:15

Alternating:  50: 25 (3-6-3) drill / 25 normal

                      50: 6 st. head up, finish normal

·            15 X 100 as:

5 X 100 on 1:40 (cruise speed)

50 easy on 2:00

5 X 100 on 1:50 (cruise minus 2-3 sec.)

50 easy on 2:00

5 X 100 on 2:00 (cruise minus 4-6 sec.)

100 easy

·            6 X 50 free, alt.:   50 drag fingers + ½ fist

On 1:10                50 normal, low count

·            Swim down: 100 easy

3100

Lane 3

Mardi, 27-12-16 am

·            400 swim, choice, dive’n glide J

·            3 X 100 kick (with fins) on 2:00, desc. 1 to 3

·            Free technique: (2 min. review)

10 X 50, 6 w. fins on 1:10, 4 no fins on 1:15

Alternating:  50: 25 (3-6-3) drill / 25 normal

                      50: 6 st. head up, finish normal

·            15 X 100 as:

5 X 100 on 1:50 (cruise speed)

50 easy on 2:00

5 X 100 on 2:00 (cruise minus 2-3 sec.)

50 easy on 2:00

5 X 100 on 2:10 (cruise minus 4-6 sec.)

·            6 X 50 free, alt.:   50 drag fingers + ½ fist

On 1:10                50 normal, low count

·            Swim down: 100 easy

3000