Workout: jeudi, 02-03-17

Lanes 3 & 4

Jeudi, 02-03-17

·            400 swim, choice, every 4^th 25: fist drill

(fist drill: normal swimming with ½ the 25 with left fist, ½ the 25 with right fist)

·            16 X 50 free as: (30 sec. extra rest every 4)

4 X 50 on 1:00 (1:05), normal, full stroke

4 X 50 on 55 (1:00) with fins

4 X 50 on 50 (55) with fins & paddles

4 X 50 on 1:10, no toys, faster & perfect

·            100 easy, alternating 25 breast / 25 back

·            16 X 25 on 1:00, 4 IM order, as:

4 X 25: 8 cycles fast, finish easy

4 X 25: slower but perfect (count strokes)

4 X 25: 8 cycles faster, finish easy

4 X 25: whole 25 very, very fast!!!

·            2 X 200 on 5:00, choice

Goal: smooth swimming, with all turns

·            Swim down: 100 – 200 easy, choice

2300