Workout: dimanche 22-01-17

Lane 3 & 4 & 5

Dimanche, 22-01-17

·            400 swim, choice + 200 IM drills:

Fly 3-3-2, back 3-3-6, breast kkp, free 3-3-6

·            8 X 50 with 30 seconds rest, alternating:

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

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

·            Long course speed set:

5 rounds of: (choice stroke)

50 build (mod. to fast) on 1:00

50 fast, timed, on 1:00

100 easy on 3:00

·            50 easy

·            Relay prep – 3 way drag races:

Dive & race to the corner

       Finish the 50 easy

       Walk back – repeat 8 to 10 times

·            Swim down: 100 easy                      2500