Workout: vendredi, 30-12-16 am

Lane 2

Vendredi, 30-12-16 am

·            400 swim, choice

·            2 X 100 IM drills w. 20 sec. rest

Fly 2-2-2 back 3-6-3 breast 1-1 free 3-6-3

·            2 X 50 IM, fast, on 1:30

·            10 X 100 as:

4 X 100 on 2:10, descending 1 to 4

1 X 100 easy on 3:00

4 X 100 on 2:20, hold pace

1 X 100 easy

·            Timed 400 J

·            12 X 50 on 1:10, with fins

Alternating:         50 kick fast

                             50 swim, smooth but high

·            Swim down: 100 easy

2800