Workout: mardi, 27-12-16 pm

Lanes 7 & 8

Mardi, 27-12-16 pm

·              300 swim, choice

·              8 X 50 pull free on 55”, breathing: 4 or 5

·              100 IM slow but perfect, drill and/or swim

·              Breaststroke fun: 16 X 25 on 50 seconds as:

4 X 25: alt. kick on back / kick on front

4 X 25: 4k, 1p / 3k, 1p / 2k, 1p / 2k, 1p …

4 X 25: with flutter kick in between cycle

4 X 25: normal, min. count + 2 or 3

·              200, alt. 25 easy / 25 perfect

·              16 X 25 at 100 race pace, on 45 seconds

100 easy

·              8 X 50: 25 breast / 25 free,      3 on 1:05

3 on 1:00

2 on 55

                  100 easy

·              Speed set #2: 8 X 50 choice on 2:00 as

2 rounds of:              2 X 50 broken 10” at the 25

                                                      1 X 50 non stop

                                                      1 X 50 easy

·              Swim down: 8 X 25, alt. easy / perfect

3000