Workout: dimanche, 15-01-17

Lane 2

Dimanche, 15-01-17

·            400 swim, choice, dive’n glide J

·            8 X 50 with 20 seconds rest, alternating:

50: 20 sculling as fast as you can / 30 easy

50: 20 swimming “ “ “ “ “ “ “ “ “ / 30 easy

·            Fin set:

8 X 50 on 1:30 alternating:

50: 10m kick on the bottom – 40 back kick

50: 10m streamlined, front kick, breakout, 15m free or fly build, 25 easy

·            200 alt: 50 no free / 50 free, mod. speed

·            5 X 50 on 1:30 at 85% of max

Rest 2 minutes

4 X 50 on 1:45 at 95% of max

Rest 3 minutes

3 X 50 on 2:00 at 110%

·            Swim down: 100 easy

2100