Workout: samedi, 18-02-17

Lane 4

Samedi, 18-02-17

·            400 swim, choice, dive’n glide

·            12 X 50 alternating:

50: 10m bk kick – 10m bk scull      on 1:20

       10m breast kick – 20m breast-free

50: 15m fly – 35m free                     on 1:10

·            3 x 200 free on 2:50

30 seconds extra rest

3 X 100 kick with fins on 2:00

       30 seconds extra rest

3 X 200 free on 3:00

       30 seconds extra rest

3 X 100 kick with fins on 2:00

       30 seconds extra rest

3 X 100 swim choice on 2:00

·            100 easy

6 X 50 on 1:10 choice, perfect technique

              (with and/or without fins)

              100 easy

3600

Lane 3

Samedi, 18-02-17

·            400 swim, choice, dive’n glide

·            12 X 50 alternating:

50: 10m bk kick – 10m bk scull      on 1:20

       10m breast kick – 20m breast-free

50: 15m fly – 35m free                     on 1:10

·            3 x 200 free on 3:20

30 seconds extra rest

2 X 100 kick with fins on 2:15

       30 seconds extra rest

3 X 200 free on 3:30

       30 seconds extra rest

2 X 100 kick with fins on 2:15

       30 seconds extra rest

3 X 100 swim choice on 2:15

·            100 easy

6 X 50 on 1:10 choice, perfect technique

              (with and/or without fins)

              100 easy

3400