Workout: mardi, 04-10-16

Lanes 7 & 8

Mardi, 04-10-16

·            200 swim, choice

150 pull, free

100 IM, drills of your choice

·            6 X 50 kick, no fins, on 1:15

Each 50: 25 flutter / 25 choice

·            4 rounds of:

6 X 25 free + 1 X 50 easy choice

       Round # 1: w. 1 flip turn mid-pool, on 35 sec

       Round # 2: 5 left, 5 right, finish normal, on 35

       Round # 3: breathing every 4^th or 5^th on 30 sec.

       Round # 4: normal, on 30 sec.

·            15 X 50 as 3 rounds of:

4 X 50 free, perfect!, on 50 / 1:00 / 1:10

1 X 50 easy, choice, on 1:40

              Descending, by rounds

·            Swim down: 8 X 25, alt. 25 perfect / 25 easy

2500

Workout: dimanche, 02-10-16

Lane 4

Dimanche, 02-10-16

·            400 swim, choice (jump’n dive J)

300 pull free

150 IM, no fly

·            16 X 50 on 1:20 as:

8 cycles fly – finish free

4 X         8 cycles back – finish free

8 cy. breast – finish free

8 cy. free – finish choice

·            50 easy, choice

·            3 X 100 with ≈ 30 seconds rest as:

100 swim choice, easy, recovery

100 swim, medium speed (time it!)

100 at least 5 seconds faster

·            Fin set: 4 X alternating:

2 X 50: ½ kick hard/ ½ swim smooth on 1:15

1 X 100: (50 swim “fast”/ 50 easy) on 2:15

·            Swim down: 100 easy, easy            

2900

Workout: samedi, 01-10-16

Lane 4

Samedi, 01-10-16

·            400 swim, choice (jump’n dive J)

·            6 to 8 X 50 kick choice, no fins with 15” rest

·            400 pull free (no paddles), alternating:

50 build / 50 smooth

·            8 X 50 free on 1:10 – 2 rounds of:

50: 25 left arm only – 25 normal

50: 25 right arm only – 25 normal

50: 25 no kick at all – 25 normal

50: 25 fast – 25 easy

·            400 swim: 50 no free / 50 free, alternating:

25 build / 25 smooth

·            8 X 50 no free on 1:20 – 2 rounds

See previous set of 50’s

·            400 choice, with fins, alternating:

50 kick fast / 50 swim smooth

·            Swim down: 100 easy                      2900

Workout: jeudi, 29-09-16

Lane 7 & 8

Jeudi, 29-09-16

·            4 (or 3) X 100 of smooth swimming with 10        seconds rest between each 100

·            6 X 25 on 30 sec., kick, with or without fins

5 X 50 on 1:00, free, pull (and paddles?)

4 X 75 on 1:30, choice, swim with fins

3 X 100 on 2:00, free, swim or pull, build

·            50 easy, choice

·            Repeat previous set, on same pace times

Choice stroke, without any toy L

Goal: keep a nice, smooth, up stroke

·            Swim down: 150 easy, choice

2600 / 2500