Sunday 17 November 2013

Workout: jeudi, 21-11-13

Lane 4
Jeudi, 21-11-13

·              400 swim, choice

·              8 X 25 free on 35 sec. desc. count to 4 and hold   

·              6 X 25 no free on 40 sec. same as above

·              3 rounds of:     20 sec. sculling / 40 sec. vert. kick
+ 50 as 25 easy / 25 fast


·              3 X 125 fast on 2:30
                  75 easy on 2:00
         4 X 100 fast on 2:00
                  50 easy on 2:00
         5 X 75 fast on 1:40

·              Swim down: 125 easy
2500
Lane 3
Jeudi, 21-11-13

·              400 swim, choice

·              6 X 25 free on 40 sec. desc. count to 3 and hold   

·              6 X 25 no free on 45 sec. same as above

·              3 rounds of:     20 sec. sculling / 40 sec. vert. kick
+ 50 as 25 easy / 25 fast


·              3 X 125 fast on 2:30
                  75 easy on 2:00
         4 X 100 fast on 2:00
                  50 easy on 2:00
         5 X 75 fast on 1:40

·              Swim down: 125 easy
2400

Lane 2
Jeudi, 21-11-13

·              300 swim, choice

·              6 X 25 free on 40 sec. desc. count to 3 and hold   

·              6 X 25 no free on 45 sec. same as above

·              3 rounds of:     20 sec. sculling / 40 sec. vert. kick
+ 50 as 25 easy / 25 fast


·              3 X 125 fast on 2:50
                  25 easy on 1:30
         4 X 100 fast on 2:15
                  50 easy on 2:00
         4 X 75 fast on 1:50

·              Swim down: 100 easy
2200

Lane 1
Jeudi, 21-11-13

·              300 swim, choice

·              6 X 25 free on 40 sec. desc. count to 3 and hold   

·              6 X 25 no free on 45 sec. same as above

·              3 rounds of:     20 sec. sculling / 40 sec. vert. kick
+ 50 as 25 easy / 25 fast


·              3 X 125 fast on 3:00
                  25 easy on 1:30
         3 X 100 fast on 2:30
                  50 easy on 2:00
         4 X 75 fast on 2:00

·              Swim down: 100 easy
2100


Friday 8 November 2013

Workout: mardi, 19-11-13

Lane 4

Mardi, 19-11-13

·       200 swim, choice
8 X 25: 2 X IM ½ swim/ ½ drill, 10 sec. rest
200 kick, choice, with fins


·       3 X 100 IM, with fins, on 2:30
Focus: stroke count

·       2 X 150 pull free, moderate, with all turns
Rest: 45 seconds


·       8 X 50 Mixed on 1:10 (1:05)
100 choice, easy on 3:00
6 X 50 Mixed on 1:05 (1:00)
100 choice, easy on 3:00
4 X 50 Mixed on 1:00 (55)
100 choice, easy


2400
Lane 3

Mardi, 19-11-13

·       200 swim, choice
8 X 25: 2 X IM ½ swim/ ½ drill, 10 sec. rest
200 kick, choice, with fins


·       3 X 100 IM, with fins, on 2:30
Focus: stroke count

·       2 X 150 pull free, moderate, with all turns
Rest: 30 seconds


·       8 X 50 Mixed on 1:10
100 choice, easy on 3:00
6 X 50 Mixed on 1:05
100 choice, easy on 3:00
4 X 50 Mixed on 1:00
100 choice, easy


2400
Lane 2

Mardi, 19-11-13

·       200 swim, choice
8 X 25: 2 X IM ½ swim/ ½ drill, 10 sec. rest
100 kick, choice, with fins


·       3 X 100 IM, with fins, on 2:30
Focus: stroke count

·       2 X 100 pull free, moderate, with all turns
Rest: 30 seconds


·       6 X 50 Mixed on 1:15
100 choice, easy on 3:00
6 X 50 Mixed on 1:10
100 choice, easy on 3:00
4 X 50 Mixed on 1:05
100 choice, easy


2100
Lane 1

Mardi, 19-11-13

·       200 swim, choice
8 X 25: 2 X IM ½ swim/ ½ drill, 10 sec. rest
100 kick, choice, with fins


·       2 X 100 IM, with fins, rest: 30 seconds
Focus: stroke count

·       2 X 100 pull free, moderate, with all turns
Rest: 30 seconds


·       6 X 50 Mixed on 1:20?
100 choice, easy on 3:00
6 X 50 Mixed on 1:15?
100 choice, easy on 3:00
4 X 50 Mixed on 1:10?
100 choice, easy



2000

Workout: dimanche, 17-11-13

Lane 2

Dimanche, 17-11-13

·            400 swim, choice
200 pull - each 50: 10 m sculling – 40 m pull
200 kick with fins, no board – each 50:
10 m under water – 40 m normal kick

·            8 X 50 on 1:20 as 2 rounds of: (work on DPS)
50 free
50 IM
50 stroke, no free
50 choice easy on 1:40

·            6 X 100 choice on 3:00 as:
50 m + turn + 10 m: very fast / 40 very slow

·            150 easy, alternating strokes by 3 cycles

·            Timed effort - 6 rounds of:
5 m + turn + 15 m all out
(desc. 1 to 3 and hold)

·            Swim down: 150 easy
2300

Lane 1

Dimanche, 17-11-13

·            400 swim, choice
200 pull - each 50: 10 m sculling – 40 m pull
200 kick with fins, no board – each 50:
10 m under water – 40 m normal kick

·            6 X 50 on 1:30 as 2 rounds of: (work on DPS)
50 free
50 IM
50 stroke, no free

·            6 X 100 choice on 3:00 as:
50 m + turn + 10 m: very fast / 40 very slow

·            150 easy, alternating strokes by 3 cycles

·            Timed effort - 6 rounds of:
5 m + turn + 15 m all out
(desc. 1 to 3 and hold)

·            Swim down: 150 easy

2200