Workout: dimanche, 02-04-17

Lanes 1 & 2

Dimanche, 02-04-17

·            400 swim, choice

·            5 X 50 choice on 1:30 as:

1^st 50: 10m kick fast – 40m swim smooth

2^nd 50: 20m kick fast – 30m swim smooth

3^rd 50: 30m kick fast – 20m swim smooth

4^th 50: 20m kick fast – 30m swim smooth

5^th 50: 10m kick fast – 40m swim smooth

·            IM turns practice:

5 min. breast-free turn

5 min. back-breast turn

5 min. fly-back turn

·            8 X 100 on 3:00 as 2 rounds of:

100: broken 10 sec. at the 50 (fast)

100: broken 15 sec. at the 50 (faster)

100: broken 20 sec. at the 50 (fastest)

100: all easy

·            50 easy, speed work over 18m, 50 easy

~ 2400

Workout: samedi, 01-04-17

Lane 2

Samedi, 01-04-17

·            400 swim, choice

·            6 X 50 IM on 1:30 as:

2 X 50 kicking drills

2 X 50 invisible band drill

2 X 50 normal

·            April’s Fool set:

3 X 800 on 18:00 as:

              # 1: broken, 20 seconds every 200

              # 2: broken 30 seconds at the 400

              Goal: faster than # 1

              # 3: non-stop, fastest! – toys recommended

·            Swim down: 100 easy

3200

Workout: jeudi, 30-03-17

Lane 3 & 4

Jeudi, 30-03-17

·            200 swim, choice

100 pull, free

100 kick, choice (with fins)

·            6 X 25 fly drills with fins

+ 50 easy

·            6 X 50 fly-back on 1:15

·            25 easy

·            6 X 50 back-breast on 1:30

·            75 easy

·            8 X 100 on 2:15, alternating:

100 IM fast

100 free, smooth (pull?)

·            Swim down: 100 easy, choice

2200

Workout: mardi, 28-03-17

·Lane 3 & 4

Mardi, 28-03-17

·            300 swim, choice

200 IM, drills of your choice

100 kick choice, with fins

·            8 X 50 with fins, as 2 X

1 X 50 free/back with paddles on 1:05

1 X 50 free with paddles on 1:05

1 X 50 free/back, no paddles, on 1:15

1 X 50 free, no paddles, on 1:15

·            50 easy, no fins

100 breast, alt. 25 flutter drill / 25 normal

50 easy

·            12 X 25 with fins, on 50 sec., alternating:

25 fly / 25 breast pull

·            50 easy, no fins

·            1 X 100 IM fast + 50 easy choice

·            Peer coaching: IM turns                  ~ 2000

Lane 1 & 2

Mardi, 28-03-17

·            300 swim, choice

100 IM, drills of your choice

100 kick choice, with fins

·            8 X 50 with fins, as 2 X

1 X 50 free/back with paddles on 1:10

1 X 50 free with paddles on 1:10

1 X 50 free/back, no paddles, on 1:20

1 X 50 free, no paddles, on 1:20

·            50 easy, no fins

100 breast, alt. 25 flutter drill / 25 normal

50 easy

·            8 X 25 with fins, on 50 sec., alternating:

25 fly / 25 breast pull

·            50 easy, no fins

·            1 X 100 IM fast + 50 easy choice

·            Peer coaching: IM turns                  ~ 1800