Workout: jeudi, 06-03-14

Lane 7 & 8

Jeudi, 06-03-14

·            300 swim, choice

200 pull free

100 kick, choice

·            12 X 25 free drills on 40 seconds as:

3 X: ½ head up, ½ normal

3 X: ½ band, ½ normal

3 X:         ½ fists, ½ normal

3 X:         ½ easy, ½ sprint

·            Free or choice set – 2 rounds of:

1 X 100 smooth on 2:00

2 X 50 moderate on 1:00

4 X 25 fast on 30 seconds

2 X 50 faster on 1:00

1 X 100 easy on 2:00

·            4 X 200 free (pull and/or swim)

1^st 200 on     3:00

2^nd 200 on    3:10               Goal: keep stroke

3^rd 200 on     3:20               count & speed steady

Last 200:       easy

2700

Lane 5 & 6

Jeudi, 06-03-14

·            300 swim, choice

100 pull free

100 kick, choice

·            12 X 25 free drills on 40 seconds as:

3 X: ½ head up, ½ normal

3 X: ½ band, ½ normal

3 X:         ½ fists, ½ normal

3 X:         ½ easy, ½ sprint

·            Free or choice set – 2 rounds of:

1 X 100 smooth on 2:00

2 X 50 moderate on 1:00

4 X 25 fast on 30 seconds

2 X 50 faster on 1:00

1 X 100 easy on 2:00

·            4 X 150 free (pull and/or swim)

1^st 150 on     3:00

2^nd 150 on    3:10               Goal: keep stroke

3^rd 150 on     3:20               count & speed steady

Last 150:       easy

2400

Workout: mardi, 04-03-14

Lane 7 & 8

Mardi, 04-03-14

·            400 swim, choice

·            4 X 100 on 2:00, alternating:

100 IM drill and/or swim

100, each 25: ½ sculling, ½ swim

·            200 IM on 4:00, alt.: 25 low count / 25 drill

2 X 150 on 2:45, each 150:

       25 IM order fast / 25 free, low count

3 X 100 on 1:45 as:     100 IM fast

                                    100 choice moderate

                                    100 IM fast

              4 X 50 on 45 seconds, choice, fast

              100 easy

·            2 rounds of: 12 X 25 kick: 6 on 35 + 4 on 30

+ 2 on 25             + 50 easy swim on 1:10

2600

Lane 5 & 6

Mardi, 04-03-14

·            300 swim, choice

·            4 X 100 on 2:10, alternating:

100 IM drill and/or swim

100, each 25: ½ sculling, ½ swim

·            200 IM on 4:15, alt.: 25 low count / 25 drill

2 X 150 on 3:00, each 150:

       25 IM order fast / 25 free, low count

3 X 100 on 1:55 as:     100 IM fast

                                    100 choice moderate

                                    100 IM fast

              4 X 50 on 50 seconds, choice, fast

              100 easy

·            2 rounds of: 8 X 25 kick: 4 on 40 + 4 on 35

              + 50 easy swim on 1:30

2300

Workout: dimanche, 02-03-14

Lane 4

Dimanche, 02-03-14

·            400 swim, choice

·            6 X 50 kick choice, on 1:15

·            6 X 50 pull free, on 55 seconds

·            2 rounds of:

200 no free, broken 10 sec every 50 on 5:00

(work on your technique)

200 no free, non-stop, faster, on 4:30

(with good, fast turns)

800 free, non-stop, alternating:

              50 fast, normal count

              50 slow, very low count

100 easy and re-group

·            Swim down: 200 easy, IM drills

3800

Lane 3

Dimanche, 02-03-14

·            400 swim, choice

·            4 X 50 kick choice, on 1:20

·            6 X 50 pull free, on 1:00

·            2 rounds of:

200 no free, broken 10 sec every 50 on 5:00

(work on your technique)

200 no free, non-stop, faster, on 4:30

(with good, fast turns)

800 free, non-stop, alternating:

              50 fast, normal count

              50 slow, very low count

100 easy and re-group

·            Swim down: 100 easy

3600