Monday 30 November 2015

Workout: dimanche, 13-12-15

Lane 2

Dimanche, 13-12-15

·            400 swim, choice

·            12 X 50, one stroke (second stroke, no free)
On coach’s interval
3 X 50 kicking drill - 3 X 50 arm drill
3 X 50: build 30 m, 20 easy
3 X 50: sprint 20, 30 easy

·            300, mod. speed, 50 2nd stroke / 50 choice

·            8 X 20 all out, with turn (to a 100?)
on 3:00 – 4 X of 2nd stroke, 4 X choice

·            Fin set: 50 easy
3 X 200 IM with 45 seconds rest as:
1st 200: fly & breast fast, back & free easy
2nd 200: fly & breast easy, back & free fast
2nd 200: all fast
50 easy

·            Swim down: 100 easy, no fins

~ 2600

Workout: samedi, 12-12-15

Lane 2

Samedi, 12-12-15

·            400 swim, choice

·            One, long set – no breaks in between:

6 X 50IM, drill on 1:30
(fly: single arm, back: fist, breast: dps,
free: fast)

5 X 100 kick with fins on 2:10
1:10 of extra rest (to take off the fins)

4 X 150 free, pull & paddles on 3:00

3 X 200 Mixed (50 no free / 50 free)
on 5:00, desc. 1 to 3

2 X 250 free on 5:00 (hold pace)

1 X 300 easy, re-focus on good technique

3200


Workout: jeudi, 10-12-15

Lane 3 & 4

Jeudi, 10-12-15

·            200 swim free

·            12 to 16 X 25 with 5 seconds rest
Each 25 has to be different – vary the stroke, drill, body position, toy, etc.

·            12 X 50 on 1:20
Each 50: 25 breast (or fly) / 25 back
4 X 50 slow
4 X 50 reverse build by 25’s
4 X 50 build by 25’s

·            100 free, with all flip turns

·            Test set:
16 X 25 on 1:15
       all fast
       one stroke (or pattern)

·            Swim down: 100 – 200 easy
 

1900

Workout: mardi, 08-12-15

Lane 3 & 4
Mardi, 08-12-15

·            300 swim, choice
       300 pull, free – breathing 4-3-2 by 25’s

·            Second stroke set:
       16 X 25 as:    4 X 25 kicking drill on 45 sec.
                            4 X 25 max DPS on 45 seconds
                             4 X 25 desc. 1 to 4 on 50 sec.
                             4 X 25 fast on 1:00

·            100 easy

·            6 X alternating:           on 2:00
              75 stroke (IM no free is okay)
              100 free
        
·            Swim down: 150 easy

2300