Workout: dimanche, 02-04-17

Lanes 1 & 2

Dimanche, 02-04-17

·            400 swim, choice

·            5 X 50 choice on 1:30 as:

1^st 50: 10m kick fast – 40m swim smooth

2^nd 50: 20m kick fast – 30m swim smooth

3^rd 50: 30m kick fast – 20m swim smooth

4^th 50: 20m kick fast – 30m swim smooth

5^th 50: 10m kick fast – 40m swim smooth

·            IM turns practice:

5 min. breast-free turn

5 min. back-breast turn

5 min. fly-back turn

·            8 X 100 on 3:00 as 2 rounds of:

100: broken 10 sec. at the 50 (fast)

100: broken 15 sec. at the 50 (faster)

100: broken 20 sec. at the 50 (fastest)

100: all easy

·            50 easy, speed work over 18m, 50 easy

~ 2400