Workout: jeudi, 21-04-16

Taper lanes

Jeudi, 21-04-16

·            300 swim, choice

·            6 X 50 pull (or swim) on 1:00

Each 50: 25 easy / 25 fast

·            150 alt.: 25 free / 25 back

each 25: ½ band, ½ normal

·            6 X 25 kick choice on 40 sec.: ½ fast, ½ easy

·            Golf set - 2 rounds of:

4 X 25 golf on 50 seconds

1 X 50 easy on 2:00

9 X 25 on 50 sec. as 3 X :

25 golf / 25 all out / 25 easy

1 X 25 easy (or practice starts last 5 min.)

·            Swim down set: 6 X 25 with 10 seconds rest

Goal: perfect technique

~ 1900

Non taper lanes

Jeudi, 21-04-16

·            300 swim, choice

·            6 X 50 pull (or swim) on 1:00

Each 50: 25 easy / 25 fast

·            150 alt.: 25 free / 25 back

each 25: ½ band, ½ normal

·            6 X 25 kick choice on 40 sec.: ½ fast, ½ easy

·            Aerobic / technique set, 2 rounds of:

6 X 25 choice on 40 seconds

4 X 50 no free on 1:00 (1:10)

2 X 100 choice on 1:40 (1:50)

1 X 200 free on 3:00 (3:20)

1 X 50 easy on 1:40

·            4 X 50 fast on 45 seconds (50”)

      

·            Swim down set: 8 X 25 with 10 seconds rest

Goal: perfect technique

2900

Workout: mardi, 19-04-16

Lane 7 & 8

Mardi, 19-04-16

·            300 swim, choice

300 w. fins as 4 X: (25 fly /25 back/25 free)

·            4 X 75 free (with pull?) on 1:30 alternating:

75: 25 left fist / 25 right fist / 25 no fist

75: 25 both fists / 50 normal, strong!

·            6 X 50 kick smooth with fins on 1:00

50 easy

6 X 25 kick fast, no fins, on 50 seconds

·            12 X 50 as 3 rounds of:

(or: 12 X 100 on 2:00, with speed play)

3 X 50: 35 fast (desc. 1 to 3) + 15 easy

on 2:00

+ 1 X 50 easy on 2:00

·            Swim down: 100 easy

2100 / 2700

Workout: dimanche, 17-04-16

Lane 3 & 4

Dimanche, 17-04-16

·            400 swim, choice, dive’n glide J

·            16 X 50 with fins:

Alternating 50 back / 50 free

2 rounds of:

4 X 50 with paddles on 1:00

4 X 50 without paddles on 1:10

·            150 easy, choice

·            6 X 50 on 2:00 as:

4 X: 25 push-off sprint / 25 easy

4 X: 20 all out / 30 easy

·            50 easy, choice

·            6 X 30 m. races: red line to red line

·            Swim down: 100 easy

2100

Workout: samedi, 16-04-16

Lane 4

Samedi, 16-04-16

·            400 swim choice, dive’n glide J

200 free drills: 50: catch up

                      50: drag fingers

                      50: 25 left arm/25 right arm

                      50: swim, dps

·            400 at 1500 pace               on 7:30

200 at 800 pace          on 4:00

100 at 400 pace          on 2:00

200 at 800 pace          on 4:00

400 at 1500 pace               on 7:30

·            100 easy, choice

·            6 X 200 with fins as:

200, kick choice                        on 4:10

200, alt.: 50 back / 50 breast   on 4:00

200, alt.: 50 fly / 50 free           on 3:50

200, alt. 50 choice / 50 free     on 3:40

200, alt. 50 drag f. / 50 normal on 3:30

200, free                                    on 3:20

·           Swim down: 100 easy                      3300