Workout: samedi, 10-12-16

Lane 2

Samedi, 10-12-16

·            400 swim, choice (dive’n glide J)

·            8 X 50 alt.: 50 no free / 50 free, 20 sec. rest

Each 50:        10m band (no kicking at all)

10m kick only (hard)

20m swim, strong arms & legs

10m float or walk

·            4 X 400 on 9:00, each 400: build by 100’s

1^st 400: free, pull and or paddles

2^nd 400: with fins, no free (4 X 100 IM okay)

3^rd 400: same as #1, but faster

4^th 400: same as #2, but faster

·            100 easy, choice

·            8 X 50 on 1:30, one stroke, no free

Goal: moderate speed, perfect stroke

·            Swim down: 100 easy

3000