Workout: jeudi, 03-03-16

Lane 3 & 4

Jeudi, 03-03-16

·            200 swim, choice

100 pull, alt. 25 free / 25 back

100 kick, alt. 25 breast / 25 choice

·            4 X 75 on 2:00, alt.:    75 fly-back-breast

75 back-breast-free

              Each 75: 25 drill 1-2-1 / 25 fast / 25 DPS

·            50 easy

·            2 choices:

20 X 50 on 1:00, at 200 pace

Or

20 X 25 on 1:00, at 100 pace

·           100 easy, with fins

·           4 X 100 swim choice, with fins on 2:15

Each 100: build by 25’s as 25 moderate,

25 fast, 25 very fast, 25 sprint

·            Swim down: 100 easy       

 2400 – 1900

Workout: mardi, 01-03-16

Lane 4

Mardi, 01-03-16

·            300 swim, choice

·            12 X 25 with fins, 5 seconds rest each wall

Each 25: focus on streamline off the wall

·            6 X 50 breast on 1:30 – each 50:

25 w. flutter / 25 mi. count + 3 – 4

·            Distance set:

2 X 25 on 35                Goal:      hold speed

2 X 50 on 1:00                   25’s are faster

4 X 25 on 35

4 X 50 on 1:00

6 X 25 on 35

6 X 50 on 1:00

8 X 25 on 35

8 X 50 on 1:00

·            Swim down: 200, alt.: 25 free / 25 no free

2600

Lane 3

Mardi, 01-03-16

·            300 swim, choice

·            12 X 25 with fins, 5 seconds rest each wall

Each 25: focus on streamline off the wall

·            6 X 50 breast on 1:30 – each 50:

25 w. flutter / 25 mi. count + 3 – 4

·            Sprint set: (with fins)

2 X 25 on 45        25’s: alt. build / technique

1 X 50 on 1:30

4 X 25 on 45        50’s: perfect w. fast turn

2 X 50 on 1:30

6 X 25 on 45

3 X 50 on 1:30

8 X 25 on 45

4 X 50 on 1:30

·            Swim down: 200, alt.: 25 free / 25 no free

2100

Workout: dimanche, 28-02-16

Lane 4

Dimanche, 28-02-16

·            400 swim, choice

300 pull, alt. 50 back / 50 free

200 kick, alt. 25 breast / 25 choice

100 fly, drill: 3 left, 3 right, 3 normal, …

·            12 X 50 on 1:10, choice, alternating:

50: for minimum stroke count

50: plus strokes, minus seconds

·            4 rounds of bucket fun:

1 X 50 free mod. on 1:00

2 X 25 choice, fast, on 45 seconds

1 X 50 free mod. on 1:00

·            100 easy

·            800 free, for time – go for it!

It’s not that bad or that long J

·            Swim down: 200 easy

3300

Workout: samedi, 27-02-16

Lane 3 & 4

Samedi, 27-02-16

·            400 swim, choice

·            6 X 100 choice on 2:20 alt.:

§  100: 2 X (25 band / 25 no band)

§  100: 2 X (15 kick / 35 swim)

·            16 X 50 choice as 4 rounds of:

1^st 50: moderate on 1:10

2^nd 50: build on 1:20

3^rd 50: 20 all out / 30 easy on 1:30

4^th 50: 30 all out / 20 easy on 1:40

·            5 stations of “power fun”

Approximately 5 minutes at each station

·     Station 1:  6-8 turns in pairs, in shallow end

·     Station 2: holding legs, max speed for 15 seconds – 5-8 times each

·     Station 3: balance drill: motionless to max speed in 3 strokes.

·     Station 4: 5 sets of 8 “Phelps” jumps

·     Station 5: deep end, back to wall, race in to touch first.

Approx. 2200