Workout: dimanche, 03-05-15

Lane 1 & 2

Dimanche, 03-05-15

·            400 swim, choice

·            8 X 50 with fins, on 1:20, alternating:

              50: kick underwater, finish smooth back

              50: 6 strokes of flat fly, finish smooth free

·            50 easy

·            6 X 4 stations (40 sec. work / 20 sec rest)

Stations:              1- Starting block pull-ups

                     2- Water push-ups

                      3- Vertical kicking

                      4- Vertical sculling

·            50 easy

·            6 X 100 on 2:45, each 100 is divided in 3's

2 rounds of:

100: 1/3 fast, 1/3 mod, 1/3 easy

100: 1/3 easy, 1/3 fast, 1/3 mod.

100: 1/3 mod, 1/3 easy, 1/3 fast

·            Partner work: push-offs and breakouts

·            Swim down: 100 easy

~ 2400

Workout: samedi, 02-05-15

Lane 2

Samedi, 02-05-15

·            400 swim, choice

·            8 X 50 on 1:15, free with fins, alt.:

50: swim, no kick at all

50: swim, lots of small, fast kick

·            200, alternating:

50: ½ no free, ½ free

50: IM

·            1000 free (non-stop) as 4 rounds of:

50 build (slow to fast)

50 moderate

100 fast

50 easy

·            3 rounds of:

200 kick with fins, steady on 4:20

100 swim, IM, with fins, faster, on 2:20

·            Swim down: 100 – 200 easy

3100

Workout: jeudi, 30-04-15

Lane 4

Jeudi, 30-04-15

·            300 swim, choice

·            4 X 100 on 2:15, alternating:

100 IM drill and/or swim

100, each 25: ½ sculling, ½ swim

·            200 IM* on 4:30, alt.: 25 low count / 25 drill

2 X 150 on 3:30, each 150:

       25 IM order fast / 25 free, low count

3 X 100 on 2:05 as:     100 IM fast

                                    100 choice moderate

                                    100 IM fast

              4 X 50 on 55 seconds, choice, fast

              100 easy

·            2 rounds of: 8 X 25 kick: 4 on 35 + 4 on 30

              + 50 easy swim on 1:30

2300

Workout: mardi, 28-04-15

Lane 3 & 4

Mardi, 28-04-15

·            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 2:10

2 X 50 moderate on 1:10

4 X 25 fast on 40 seconds

2 X 50 faster on 1:10

1 X 100 easy on 2:10

·            4 X 100 free (pull and/or swim)

1^st 100 on     2:00

2^nd 100 on    2:10               Goal: keep stroke

3^rd 100 on     2:20               count & speed steady

Last 100:       easy

2200

Lane 1 & 2

Mardi, 28-04-15

·            300 swim, choice

100 pull free

·            12 X 25 free drills on 45 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 2:15

2 X 50 moderate on 1:15

4 X 25 fast on 45 seconds

2 X 50 faster on 1:15

1 X 100 easy on 2:15

·            3 X 100 free (pull and/or swim)

1^st 100 on     2:15

2^nd 100 on    2:30               Goal: keep stroke

       count & speed steady

Last 100:       easy

2000