Workout: jeudi, 02-03-17

Lanes 3 & 4

Jeudi, 02-03-17

·            400 swim, choice, every 4^th 25: fist drill

(fist drill: normal swimming with ½ the 25 with left fist, ½ the 25 with right fist)

·            16 X 50 free as: (30 sec. extra rest every 4)

4 X 50 on 1:00 (1:05), normal, full stroke

4 X 50 on 55 (1:00) with fins

4 X 50 on 50 (55) with fins & paddles

4 X 50 on 1:10, no toys, faster & perfect

·            100 easy, alternating 25 breast / 25 back

·            16 X 25 on 1:00, 4 IM order, as:

4 X 25: 8 cycles fast, finish easy

4 X 25: slower but perfect (count strokes)

4 X 25: 8 cycles faster, finish easy

4 X 25: whole 25 very, very fast!!!

·            2 X 200 on 5:00, choice

Goal: smooth swimming, with all turns

·            Swim down: 100 – 200 easy, choice

2300

Workout: mardi, 28-02-17

Lanes 3 & 4

Mardi, 28-02-17

·            300 swim, choice

·            8 X 50 on 1:15, each 50:

12m head up free, 13m normal free, flip turn, 2 breast underwater pull, 1 breast stroke, finish easy back or free

·            8 X 25 kick with fins, on 35 seconds

·            3 X 400 timed + easy swim on 10:00

Do your best and go hard for each 400, make sure you know your times. In between each 400: swim as much or as little as you want to be ready to go hard for the next 400. Have fun!

1^st 400: free

2^nd 400: strokes, no free

3^rd 400: swim, choice

·            300 easy, alternating:       25 easy / 25 perfect

2400 +

Workout: dimanche, 26-02-17

Lanes 3 to 5

Dimanche, 26-02-17

·            400 swim, choice

·            7 X 50 with 20 sec. rest, with each 50 as:

2 X breast kicking drill

Sculling on your back to the end of red

Free / breast drill to the wall

·           “Vertical kick to sprint” set for 10 minutes

·           100 easy

·           19 X 50 choice on 1:30

“Step up / step down” set:

Alternating: 50 perfect & fast

                      50 perfect & slower

·            400 free, pull or fins (& paddles?)

·            Swim down: 100 easy

~ 2700

Workout: samedi, 25-02-17

Lane 4

Samedi, 25-02-17

·            400 swim, choice, dive’n glide J

·            8 X 100 free, pull & paddles as:

2 X 100 on 1:45

6 X 100 on 1:30

·            300 kick with fins, descending by 100’s

(100 moderate, 100 fast, 100 faster)

·            Hit your pace & stroke count set:

20 X 50 free (choice?) as:

4 X 50 on 1:00

16 X 50 on 50 seconds

·            300 choice, 50 easy, 200 perfect, 50 easy

·            400 - goal: same pace & count as the 50’s

·            Swim down: 4 to 6 X 50 with 10 sec. rest

Each 50: 25 perfect, 25 easy

3500

Lane 3

Samedi, 25-02-17

·            400 swim, choice, dive’n glide J

·            6 X 100 free, pull & paddles as:

2 X 100 on 2:00

4 X 100 on 1:45

·            300 kick with fins, descending by 100’s

(100 moderate, 100 fast, 100 faster)

·            Hit your pace & stroke count set:

20 X 50 free (choice?) as:

4 X 50 on 1:10

16 X 50 on 1:00

·            200 choice, 50 easy, 100 perfect, 50 easy

·            400 - goal: same pace & count as the 50’s

·            Swim down: 4 to 6 X 50 with 10 sec. rest

Each 50: 25 perfect, 25 easy

3200