Workout: jeudi, 10-04-14

Lane 7 & 8

Jeudi, 10-04-14

·            400 swim, choice

·            4 rounds of:         3 X 25 kick fast on 40”

50 swim for DPS on 1:00

·            6 X 75 IM on 1:35

Broken: odd 10” at the 50, even 10” at 25

1- 50 fly/25 back         2- 25 fly/50 back

3- 50 back/25 breast  4- 25 back/50 breast

5- 50 breast/25 free   6- 25 breast/50 free

Focus: 50’s: smooth turn, 25’s: sprint

·            150 choice, alt.: 25 technique / 25 easy

·            4 rounds of:

3 X 25 sprint on 30 seconds

1 X 25 easy on 45 seconds

1 X 75 at 200 race pace on 2:15

·            Swim down: 100 easy

2300

Workout: mardi, 08-04-14

Lane 7 & 8

Mardi, 08-04-14

·            9 X 100 as:    3 X 100 choice, rest = 5 sec.

3 X 100 pull free  1:40

3 X 100 IM           2:00

·            20 X 25 as:

6 X 25 kick choice, alt. fast / easy   on 40            

6 X 25    ½ sculling / ½ swim           on 45

8 X 25 swim, descending 1     4              on 50

·            100 swim choice, easy

·            4 rounds of:         2 X 50 fast on 1:30

                                    1 X 50 easy on 1:30

Work the fast turns

                           

·            Swim down: 200 easy

2300

Workout: dimanche, 06-04-14

Lane 4

Dimanche, 06-04-14

·              400 swim, choice

·              6 X 100 on 2:20 as 2 rounds of:

100 breast/free, 100 back/free, 100 fly/free

·              8 X 50 kick choice (with fins) on 1:05

                  Each 50: 25 sprint / 25 easy

·              “Speed – Technique”:

         8 X 50 on 2:00          1^st 50: 15 cycles fast

                                             2^nd 50: 14 cycles faster

                                             By the 8^th 50: 8 cycles all-out

·              400 pull or swim, or fins, slow and relaxed

·              Power set: in deep end, facing the blocks

10 minutes of 15 m. sprints with 1 minute rest

·              Swim down: 100 easy                                

2600

Workout: samedi, 05-04-14

Lane 4

Samedi, 05-04-14

·           400 swim, choice

       200 IM, drill of your choice

·           8 X 50 on 1:30, 2 X IM order on the fast

Each 50:

15 sculling, 10 easy, 15 fast, 10 easy

·           8 X 50 on 45 seconds

100 easy on 3:00

              5 X 100 on 1:40

                      100 easy on 2:40

              3 X 200 on 3:30

                      100 easy on 3:30

              1 X 400

·           Swim down:

4 X 50, 25 no free / 25 choice

10 seconds rest / work on stroke

3400

Lane 3

Samedi, 05-04-14

·           400 swim, choice

       200 IM, drill of your choice

·           8 X 50 on 1:30, 2 X IM order on the fast

Each 50:

15 sculling, 10 easy, 15 fast, 10 easy

·           6 X 50 on 55 seconds

100 easy on 2:30

              4 X 100 on 1:55

                      100 easy on 2:50

              3 X 200 on 4:00

                      100 easy on 3:30

              1 X 400

·           Swim down:

4 X 50, 25 no free / 25 choice

10 seconds rest / work on stroke

3200