Monday 27 January 2014

Workout: mardi, 04-02-14

Lane 8
Mardi, 04-02-14

·            3 rounds of: 150 swim choice
                             100 pull choice
                             50 kick choice

·            8 X 25 free + scull on 35 seconds
       50 easy
       8 X 25 no free + kick on 40 seconds
       50 easy
       8 X 25 free, 2 or 3 breaths, on 35 seconds
       100 easy

·            Test set:
8 X 100 on 1:30, for best average

·            Swim down set:   6 X 50 back/breast on 1:10
Focus: good turn
·            100 easy
2900

Lane 7
Mardi, 04-02-14

·            3 rounds of: 150 swim choice
                             100 pull choice
                             50 kick choice

·            8 X 25 free + scull on 35 seconds
       50 easy
       8 X 25 no free + kick on 40 seconds
       50 easy
       8 X 25 free, 2 or 3 breaths, on 35 seconds
       100 easy

·            Test set:
8 X 100 on 1:30 (or 1:35 / 1:40) for best average

·            Swim down set:   6 X 50 back/breast on 1:10
Focus: good turn
·            100 easy
2900

Lane 6
Mardi, 04-02-14

·            3 rounds of: 150 swim choice
                             100 pull choice
                             50 kick choice

·            6 X 25 free + scull on 35 seconds
       50 easy
       6 X 25 no free + kick on 40 seconds
       50 easy
       6 X 25 free, 2 or 3 breaths, on 35 seconds
       50 easy

·            Test set:
8 X 100 on 1:45 - for best average

·            Swim down set:   6 X 50 back/breast on 1:15
Focus: good turn
·            100 easy
2700

Lane 5
Mardi, 04-02-14

·            3 rounds of: 150 swim choice
                             100 pull choice
                             50 kick choice

·            6 X 25 free + scull on 35 seconds
       50 easy
       6 X 25 no free + kick on 40 seconds
       50 easy
       6 X 25 free, 2 or 3 breaths, on 35 seconds
       50 easy

·            Test set:
8 X 100 on 1:45 (or 1:50) - for best average

·            Swim down set:   6 X 50 back/breast on 1:15
Focus: good turn
·            100 easy

2700

Workout: dimanche, 02-02-14

Lane 2
Dimanche, 02-02-14
·            400 swim, choice
·            6 X 100 free on 2:15, descending 1 to 6, as:
2 X 100 swim
2 X 100 pull
2 X 100 with fins

·            8 X 50 on 1:30, alt.:    50 free or back, 3-3-3
50 IM, fast
·            100 easy

·            High intensity” set:
6 X 100 on 5:00 or 5 X 200 on 6:00
As fast as you can hold – Set a goal and go for it
(~ + 10 % of best time)
·            Swim down: 200 easy, choice

2300 / 2700

Lane 1
Dimanche, 02-02-14
·            400 swim, choice
·            6 X 100 free on 2:30, descending 1 to 6, as:
2 X 100 swim
2 X 100 pull
2 X 100 with fins

·            6 X 50 on 1:30, alt.:    50 free or back, 3-3-3
50 IM, fast
·            100 easy

·            High intensity” set:
6 X 100 on 5:00 or 5 X 200 on 6:00
As fast as you can hold – Set a goal and go for it
(~ + 10 % of best time)
·            Swim down: 200 easy, choice


2200 / 2600

Workout: jeudi, 30-01-14

Lane 3 & 4

Jeudi, 30-01-14

·            300 swim, choice
100 pull, free
100 kick, choice (with fins)

·            16 X 25 with fins, IM order, as 4 rounds of:
3 X 25 full stroke on 40 seconds
1 X 25 free, easy, on 50 seconds
              Goal: smooth stroke at 80% speed

·            Free, aerobic set:

16 X 100, steady pace, on 2:10

OR:

4 rounds of:
3 X 100 on 2:10
+
1 X 50 easy on 2:10

·            Swim down: 100 easy
2600 / 2400

Lane 1 & 2

Jeudi, 30-01-14

·            300 swim, choice
100 pull, free
100 kick, choice (with fins)

·            16 X 25 with fins, IM order, as 4 rounds of:
3 X 25 full stroke on 45 seconds
1 X 25 free, easy, on 50 seconds
              Goal: smooth stroke at 80% speed

·            Free, aerobic set:

12 X 100, steady pace, on 2:20

OR:

3 rounds of:
3 X 100 on 2:20
+
1 X 50 easy on 2:20

·            Swim down: 100 easy

2200 / 2000