Workout: mardi, 21-02-17

Lane 7 & 8

Mardi, 21-02-17

·            300 swim, choice

 

·            12 X 50 as: (15 sec. extra rest after each 3)

3 X 50 choice on 1:05, 25 fist drill / 25 swim

3 X 50 on 55, fly-free, back-free, breast-free

3 X 50 on 45, free – focus on turns

3 X 50 on 1:15, choice, 25 fast – 25 easy

·            4 X 400 timed + easy swim on 10:00

Do your best and go hard for each 400, make sure you know your times. In between each 400: swim as much or as little as you want to be ready to go hard for the next 400. Have fun!

1^st 400: free

2^nd 400: IM

3^rd 400: stroke(s), no free

4^th 400: kick (500 if with fins)

·            Swim down: 100 – 200 easy

2600 – 3400