Workout: mardi, 05-11-13

Lane 7 & 8

Mardi, 05-11-13

·            6 X 100 with 10 seconds rest

Alt.: 100 choice – 100 IM drill or swim

·            12 X 25 fly drill, with 10 seconds rest

·            6 rounds of:

25 fly, long on 30 sec (low stroke count)

50 back/breast on 1:05 (work the turn)

25 free, fast on 40 sec.

·            200 pull, alt. 25 free / 25 back

·            6 X 100, alternating:

100 IM fast on 1:50

100 choice, easy on 2:20 (or 150?)

·            300 with fins (no fins: 200?) as:

3 X 100 IM (fly drill / back kick /

breast pull / free swim, long)

·            Swim down: 100 easy

2700 (2950)

Lane 5 & 6

Mardi, 05-11-13

·            5 X 100 with 10 seconds rest

Alt.: 100 choice – 100 IM drill or swim

·            12 X 25 fly drill, with 10 seconds rest

·            6 rounds of:

25 fly, long on 35 sec (low stroke count)

50 back/breast on 1:10 (work the turn)

25 free, fast on 40 sec.

·            150 pull, alt. 25 free / 25 back

·            6 X 100, alternating:

100 IM fast on 2:00

100 choice, easy on 2:30 (or 150?)

·            200 with fins as:

2 X 100 IM (fly drill / back kick /

breast pull / free swim, long)

·            Swim down: 50 easy

2400 (2550)

Workout: jeudi, 31-10-13

Lane 8

Jeudi, 31-10-13

Happy Halloween!!!

·            Costume Parade J J J  

·            400 swim choice, every 4^th 25: breaststroke

·            12 X 25 breaststroke drills – 10 seconds rest

·            8 X 50 on 1:20 as 2 rounds of:

3 X 50 breast, descending 1 to 3

1 X 50 choice, easy

·            300 with fins as 4 X:   25 kick back

25 pull breast

25 swim free, long

·            2 choices: free set or one more breast set:

·            Free set: 12 X 100 pull & paddles on 1:30

·            Swim down: 100 easy

2700

Lane 7

Jeudi, 31-10-13

Happy Halloween!!!

·            Costume Parade J J J  

·            400 swim choice, every 4^th 25: breaststroke

·            12 X 25 breaststroke drills – 10 seconds rest

·            8 X 50 on 1:20 as 2 rounds of:

3 X 50 breast, descending 1 to 3

1 X 50 choice, easy

·            300 with fins as 4 X:   25 kick back

25 pull breast

25 swim free, long

·            2 choices: free set or one more breast set:

·            Breast set: 8 X 75 on 2:00

Alt.: increase count / decrease count

·            Swim down: 100 easy

2100

Workout: mardi, 29-10-13

Lane 7 & 8

Mardi, 29-10-13

·            300 swim choice, every 4^th 25: breaststroke

200 kick choice, every 4^th 25: breaststroke

·            16 X 25 breaststroke drills – 10 seconds rest

·            10 X 50 on 1:20 as 3 rounds of:

50 breast: 25 swim long – 25 kick fast

50 breast: 25 pull fast – 25 swim long

50 breast: 25 swim long – 25 swim fast

Last 50: easy, choice

·            3 rounds of:

75 fly-back-breast, build, on 1:40

75 back-breast-free, build, on 1:40

50 easy on 1:20

100 IM fast on 1:40

50 easy on 1:20

·            Swim down: 150 easy, choice

2600

Lane 5 & 6

Mardi, 29-10-13

·            300 swim choice, every 4^th 25: breaststroke

100 kick choice, every 4^th 25: breaststroke

·            16 X 25 breaststroke drills – 10 seconds rest

·            10 X 50 on 1:20 as 3 rounds of:

50 breast: 25 swim long – 25 kick fast

50 breast: 25 pull fast – 25 swim long

50 breast: 25 swim long – 25 swim fast

Last 50: easy, choice

·            3 rounds of:

75 fly-back-breast, build, on 1:50

75 back-breast-free, build, on 1:50

50 easy on 1:20

100 IM fast on 1:50

50 easy on 1:20

·            Swim down: 50 easy, choice

2400