Workout: jeudi, 26-01-17

Lane 7 & 8

Jeudi, 26-01-17

·            300 swim, choice

200 alternating: 25 drag fingers / 25 no free

·            4 X 75 as:             15 m. sculling

Rest: 20 sec.        35 swim, moderate

                             25  swim, fast

·            150 kick, with fins, build by 25’s

·            4 X 25 free w. fins on 30 – 100 race speed

20 seconds extra rest

4 X 25 no fins on 40 – hold on to your speed

50 easy

Repeat the set, no free, on 35” and 45”

·            250 pull or swim, relaxed, long strokes

·            6 X 25 walk backs + 150 easy

Or:

10 X 50 pace work, on 1:00, with perfect turns, last two 50’s easy

2000 - 2200