Workout: dimanche, 06-11-16

Lanes 3 & 4 & 5

Dimanche, 06-11-16

·            400 swim, choice, dive’n glide J

·            8 X 100 with fins, on 2:15, as:

20m fly swim, 30m fly kick on back

20m fly kick under water, 30 swim free easy

·            100 easy, no fins

·            16 X 50 on 1:45

with one minute extra rest after each 4

2 rounds of:

50: 15 fly, fast – 35 choice, easy

50: 25 fly, fast – 25 choice, easy

50: 15 fly, fast – 35 choice, easy

50: all fly, fast

Repeat the same pattern for a stroke of

your choice

·            Swim down set:

8 X 50 with 10 sec. rest, alternating:

50 very easy, 50 perfect

2500

Workout: jeudi, 03-11-16

Lane 7 & 8

Jeudi, 03-11-16

·            200 swim, choice

200 fly drill: 3 left, 3 right, 1 full & repeat

200 pull, free

200 fly kick with fins, on your back

·            Fly turn review

·            6 X 100 on 2:15, working all the turns

4 choices:     all fly, 50 fly/50 free, IM,

                     2 X (25 fly/25 free)

·            100 easy, choice

·            Vertical kicking “Tabatas”:

8 X (20 sec. on at maximum / 10 sec. rest)

50 swim, easy & repeat

·            6 X 50 on 1:20, each 50:

30m fly, fast turn / 20 choice, easy

·            Swim down: 100 easy

2400

Workout: mardi, 01-11-16

Lane 7 & 8

Mardi, 01-11-16

·            6 X 100 with 10 seconds rest as:

100 swim, choice

100 IM, drills of your choice

100 free, alt. 25 drag fingers / 25 normal

100 kick IM, no board

100 free, (25 left fist, 25 normal) X 2 (right)

100 swim, IM

·            Butterfly stroke review

·            16 X 25 on 40 seconds, alternating:

25 fly, 3-4-5-6-7-8-9-10 strokes, finish easy

25 back, full stroke

·            16 X 75 free (swim and/or pull) as:

4 X 75 on 1:10

2 X 75 on 1:30 (recovery, choice)

4 X 75 on 1:10

2 X 75 on 1:30

4 X 75 on 1:10

·            16 X 25 fly on 40 seconds (with fins?)

·            Swim down: 100 easy

2700

Lane 5 & 6

Mardi, 01-11-16

·            5 X 100 with 10 seconds rest as:

100 swim, choice

100 IM, drills of your choice

100 free, alt. 25 drag fingers / 25 normal

100 kick IM, no board

100 free, (25 left fist, 25 normal) X 2 (right)

·            Butterfly stroke review

·            16 X 25 on 40 seconds, alternating:

25 fly, 3-4-5-6-7-8-9-10 strokes, finish easy

25 back, full stroke

·            16 X 75 free (swim and/or pull) as:

4 X 75 on 1:20

2 X 75 on 1:30 (recovery, choice)

4 X 75 on 1:20

2 X 75 on 1:30

4 X 75 on 1:20

·            12 X 25 fly on 45 seconds (with fins?)

·            Swim down: 100 easy

2500

Workout: dimanche, 30-10-16

Lane 4 & 5

Dimanche, 30-10-16

Happy Halloween!!!

·           400 swim, choice, dive’n glide J

·           4 X 100 pull & paddles on 2:00

Each 100: 50 back / 50 free

·           12 X 50 kick on 1:15, fins and/or no fins

Descending 1 to 4 as:

4 X 50 breast kick (or 25 kick / 25 swim)

4 X 50 back kick

4 X 50 choice kick

·           100 easy

·           “Spooky” 50’s:

16 X 50 on approx. 2 minutes

·           Swim down: 100 easy

2400