Workout: jeudi, 05-03-15

Lane 3 & 4

Jeudi, 05-03-15

·            200 swim, choice

200 with fins, alternating 25 swim / 25 kick

·            6 X 75 with fins, on 1:50, free and/or back

With all your flip turns

·            50 easy, no fins

·            4 X 50 on 1:10, free and/or back

More flip turns J

·            2 rounds of 4 X 25 mid pool, min 20” rest

Fly and/or breast: work the turns

·            4 X 50 on 1:30, breast and/or fly

Even more turns J

·            Mini test: 2 X 200 IM on 5:00

With or without fins / perfect turns!

·            Swim down: 100 easy

2000

Workout: mardi, 03-03-15

Lane 3 & 4

Mardi, 03-03-15

·            200 swim, choice

       200 IM, alt. 25 kicking drill / 25 drill or swim

·            16 X 50 as:

              4 X 50 pull free on 1:00, 25 fast / 25 long

4 X 50 on 1:15, 25 free mod./ 25 no free fast

4 X 50 free (swim or pull) on 55 seconds

4 X 50 kick with fins on 1:05

·            Sprint set:

5 rounds of:

4 X 25 choice on 50/45/40/35/30 sec.

+ 1 X 50 easy on 2:00

Goal: hold speed throughout the set

·            Swim down:

6 X 25 easy but with a good technique

Rest = 10 seconds

2100

Workout: dimanche, 01-03-15

Lane 4

Dimanche, 01-03-15

·            400 swim, choice

·            4 X 200 free on 3:30, descending 1 to 4, as:

200 swim or pull

200 swim or pull and paddles

200 with fins

200 with fins and paddles

·            6 X 50 on 1:15, 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

2400 / 2800

Lane 3

Dimanche, 01-03-15

·            400 swim, choice

·            3 X 200 free on 4:00, descending 1 to 3, as:

200 swim or pull

200 swim or pull and paddles

200 with fins and paddles

·            8 X 50 on 1:15, 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

Workout: samedi, 28-02-15

Lane 4

Samedi, 28-01-15

·           400 swim, choice

·           300 pull (& paddles?) as:

3 X (25 back / 75 free)

·           Aerobic Challenge:

24 X 100 choice, starting on 2:00

and dropping 2 seconds at every 100

(# 24 is on 1:14)

§  10 seconds between each swimmer

§  You can add any toy, any time

§  If you’re out, swim down at the back of the group

·           12 X 25 with 15 sec. rest,

Partner swimming

Max: 3400