Victoria Masters Coach: October 2014

Saturday 25 October 2014

Workout: dimanche, 02-11-14

Lane 4

Dimanche, 02-11-14

· 400 swim, choice

300 pull - each 50: 10 m sculling – 40 m pull

300 kick with fins, no board – each 50:

10 m under water – 40 m normal kick

· 12 X 50 on 1:15 as 3 rounds of: (DPS focus)

50 free

50 IM

50 stroke, no free

50 choice easy on 1:30

· Quality aerobic set – 4 rounds of:

1 X 50 kick fast on 1:10

1 X 50 swim fast on 50

1 X 50 easy on 1:00

1 X 100 swim fast on 1:30

1 X 50 easy on 1:30

· Swim down: 4 X 50 w. 10 sec. rest

3000

Lane 3

Dimanche, 02-11-14

· 400 swim, choice

300 pull - each 50: 10 m sculling – 40 m pull

300 kick with fins, no board – each 50:

10 m under water – 40 m normal kick

· 12 X 50 on 1:15 as 3 rounds of: (DPS focus)

50 free

50 IM

50 stroke, no free

50 choice easy on 1:30

· Quality aerobic set – 3 rounds of:

1 X 50 kick fast on 1:15

1 X 50 swim fast on 1:00

1 X 50 easy on 1:15

1 X 100 swim fast on 2:00

1 X 50 easy on 1:30

· Swim down: 6 X 50 w. 10 sec. rest

2800

Workout: samedi, 01-11-14

Lane 4

Samedi, 01-11-14

· 400 swim, choice

· 6 X 100 on 2:00, alt.: 100 IM

DPS focus 100 choice

· 8 X 50 kick choice, alt.: 50 fast on 1:00

50 mod on 1:15

· Free, aerobic set - 2 rounds of:

2 X 50 buckets on 1:10

1 X 200 swim, hard, on 3:10

1 X 100 easy, on 2:50

4 X 50 buckets on 1:10

1 X 200 swim, hard, on 3:10

1 X 100 easy, on 2:50

· Swim down: 100 easy

3300

Lane 3

Samedi, 01-11-14

· 400 swim, choice

· 5 X 100 on 2:10, alt.: 100 IM

DPS focus 100 choice

· 8 X 50 kick choice, alt.: 50 fast on 1:10

50 mod on 1:20

· Free, aerobic set - 2 rounds of:

2 X 50 buckets on 1:15

1 X 200 swim, hard, on 3:45

1 X 50 easy, on 2:00

4 X 50 buckets on 1:15

1 X 200 swim, hard, on 3:45 1 X 50 easy, on 2:00

· Swim down: 100 easy

3000

Workout: jeudi, 30-10-14

Lane 8

Jeudi, 30-10-14

Happy Halloween!!!

· Costume Parade J J J

· 400 swim choice, every 4^th 25: no free

· 4 X 100 swim free on 1:30

1 X 50 easy on 1:30

4 X 100 pull free on 1:25

1 X 50 easy on 1:40

4 X 100 fins free on 1:20 (or pull/paddles)

1 X 100 easy

· 12 X 50 alternating: 50 mixed on 1:00

50 free on 50

· 100 easy, choice

· Pair power kick:

6 to 8 X 30 sec. on / 30 sec. off

· Swim down: 100 easy

2900

Lane 7

Jeudi, 30-10-14

Happy Halloween!!!

· Costume Parade J J J

· 400 swim choice, every 4^th 25: no free

· 4 X 100 swim free on 1:40

1 X 50 easy on 1:30

4 X 100 pull free on 1:35

1 X 50 easy on 1:40

4 X 100 fins free on 1:30 (or pull/paddles)

1 X 100 easy

· 10 X 50 alternating: 50 mixed on 1:05

50 free on 55

· 100 easy, choice

· Pair power kick:

6 X 30 sec. on / 30 sec. off

· Swim down: 100 easy

2700

Lane 6

Jeudi, 30-10-14

Happy Halloween!!!

· Costume Parade J J J

· 400 swim choice, every 4^th 25: no free

· 3 X 100 swim free on 1:50

1 X 50 easy on 1:30

3 X 100 pull free on 1:45

1 X 50 easy on 1:30

3 X 100 fins free on 1:40 (or pull/paddles)

1 X 100 easy

· 12 X 50 alternating: 50 mixed on 1:10

50 free on 1:00

· 100 easy, choice

· Pair power kick:

6 to 8 X 30 sec. on / 30 sec. off

· Swim down: 100 easy

2500

Lane 5

Jeudi, 30-10-14

Happy Halloween!!!

· Costume Parade J J J

· 400 swim choice, every 4^th 25: no free

· 3 X 100 swim free on 1:50

1 X 50 easy on 1:30

3 X 100 pull free on 1:45

1 X 50 easy on 1:30

3 X 100 fins free on 1:40 (or pull/paddles)

1 X 100 easy

· 12 X 50 alternating: 50 mixed on 1:10

50 free on 1:00

· 100 easy, choice

· Pair power kick:

6 to 8 X 30 sec. on / 30 sec. off

· Swim down: 100 easy

2500

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