Workout: dimanche, 05-02-17

Lane 2

Dimanche, 05-02-17

·            400 swim, dive’n glide J

·            7 X 50 with 20 sec. rest, with each 50 as:

10 m kicking on your back

10 m sculling on your back

10 m kicking breast

20 m free / breast drill

·           “Vertical kick to sprint” set for 10 minutes

·           100 easy

·           15 X 50 choice on 1:30

“Step up / step down” set:

Alternating: 50 perfect & fast

                      50 perfect & slower

·            400 free, pull (& paddles?)

·            Swim down: 100 easy

~ 2500

Workout: jeudi, 02-02-17

Lane 3 & 4

Jeudi, 02-02-17

·            6 X 100 as:

2 X 100 choice with 10 seconds rest

2 X 100 pull on 2:10

2 X 100 pull & paddles on 2:00

·            Fin set:

12 X 50 on 1:15 as:            4 X 50 free

Focus:                                 4 X 50 back

Fast in & out of turn         4 X 50 choice

·            100 easy

·            8 X 25 fly on 1:00

·            75 easy

·            8 X 50 breast or back-breast on 1:30

(with perfect turns & underwater)

·            Swim down: 125 easy

2100

Workout: mardi, 31-01-17

Lane 3 & 4

Mardi, 31-01-17

·           300 swim, choice

·           Kicking set – enjoy our new boards J

2 rounds of:

2 X 100 with fins on 2:15

4 X 25 without fins on 1:00 – fast feet!

·           3 rounds of: (focus: steady effort)

150 pull free on 3:00

100 swim free on 2:00

50 IM on 1:30

·           Streamline exercises set:

8 X 25

·           400 swim, non-stop, work all the turns

2400

Workout: dimanche, 29-01-16

Lane 4 – 5

Dimanche, 29-01-16

·            400 choice, dive’n glide J

·            Fin set: 6 X 150 on 3:00 as:

Each 150: 50 fly / 50 back / 50 free

2 X         150 kick

              150 drill (313, 336, 336)

              150 swim

·            200 breast: 50 kick, 50 kkp, 50 ppk, 50 swim

·            8 X 100 alt.:         100 free on 1:50

100 no free on 2:20

              Focus: mod. speed, perfect stroke

·            100 easy

·            8 X 50, contrast drills

·            Swim down: 4 X 50, 25 perfect / 25 easy

3000