Workout: samedi, 25-02-17

Lane 4

Samedi, 25-02-17

·            400 swim, choice, dive’n glide J

·            8 X 100 free, pull & paddles as:

2 X 100 on 1:45

6 X 100 on 1:30

·            300 kick with fins, descending by 100’s

(100 moderate, 100 fast, 100 faster)

·            Hit your pace & stroke count set:

20 X 50 free (choice?) as:

4 X 50 on 1:00

16 X 50 on 50 seconds

·            300 choice, 50 easy, 200 perfect, 50 easy

·            400 - goal: same pace & count as the 50’s

·            Swim down: 4 to 6 X 50 with 10 sec. rest

Each 50: 25 perfect, 25 easy

3500

Lane 3

Samedi, 25-02-17

·            400 swim, choice, dive’n glide J

·            6 X 100 free, pull & paddles as:

2 X 100 on 2:00

4 X 100 on 1:45

·            300 kick with fins, descending by 100’s

(100 moderate, 100 fast, 100 faster)

·            Hit your pace & stroke count set:

20 X 50 free (choice?) as:

4 X 50 on 1:10

16 X 50 on 1:00

·            200 choice, 50 easy, 100 perfect, 50 easy

·            400 - goal: same pace & count as the 50’s

·            Swim down: 4 to 6 X 50 with 10 sec. rest

Each 50: 25 perfect, 25 easy

3200