Tuesday May 30th, 2017 (Lanes 5 - 8)

Tues. May 30                          LANES 5, 6

200                        choice

50                          dolphin kick

200                        pull (25 scull/free)

50                          dolphin kick

Fly/Breast drills:

12x25                    alt 3/3, 2/2, 1/1 by 25 breast and fly

                              @45

6x75                      25 dolphin kick/surf/3 drill @ 1:40

6x25                      fly (streamline AFAP) @ 40

3x100                    25 free with dolphin kick SPRINT

@2:00                   25 easy choice

                              25 free

                              25 fly SPRINT

3x100                    double fly IM J @ 2:00

warm down

Tues. May 30                          LANES 7, 8

200                        choice

100                        dolphin kick

200                        pull (25 scull/free)

100                        dolphin kick

Fly/Breast drills:

12x25                    alt 3/3, 2/2, 1/1 by 25 breast and fly

                              @35

6x75                      25 dolphin kick/surf/3 drill @ 1:30

6x25                      fly (streamline AFAP) @ 35

4x100                    25 free with dolphin kick SPRINT

@1:50                   25 easy choice

                              25 free

                              25 fly SPRINT

4x100                    double fly IM J @ 1:50

warm down

Thursday, May 25 Lanes 5 - 8 (Cindy)

Thurs. May 25                         LANES 5, 6

200                        choice

100                        25 scull/back

200                        Reverse IM as 25 k/s

2x:

25                          fly as 3 drill @ 40

50                          back as 6 beat kick @ 1:10

75                          25 fly/back/breast @ 1:40

100                        IM double free (fr/ba/br/fr) @ 2:00

2x each piece :

100                        @ 2:20

150                        @ 2:20

        1 minute rest

75                          @1:35

100                        @1:35

        1 minute rest

50                          @1:10

75                          @1:10

        1 minute rest

25                          @45                     

50                          @45

warm down

Thurs. May 25                         LANES 7, 8

200                        choice

100                        25 scull/back

200                        Reverse IM as 25 k/s

3x:

25                          fly as 3 drill @ 30

50                          back as 6 beat kick @ 1:00

75                          25 fly/back/breast @ 1:20

100                        IM double free (fr/ba/br/fr) @ 1:50

2x each piece :

100                        @ 2:00

150                        @ 2:00

        1 minute rest

75                          @1:20

100                        @1:20

        1 minute rest

50                          @1:00

75                          @1:00

        1 minute rest

25                          @40                     

50                          @40

warm down

Tuesday, May 23rd Lanes 5 - 8 (Cindy)

Tues. May 23                          LANES 5, 6

100                swim

150                pull

100                kick

150                swim non free

Fins:

6x

75 as 25 breast/50 free – ALL with dolphin kick @ 1:40

25 dolphin kick on back @ 40

200                free  smooth @ 3:30

4x50              @ 400 pace @ 55

200                free smooth @ 3:20

2x100            @ 400 pace @ 1:50

12x50 as

1 –          25 choice/free @ 1:10

2 –          free 25 fast/easy @ 1:05

3, 4 –      free @ 50

warm down

Tues. May 23                          LANES 7, 8

100                swim

150                pull

100                kick

150                swim non free

Fins:

6x

75 as 25 breast/50 free – ALL with dolphin kick @ 1:30

25 dolphin kick on back @ 30

200                free  smooth @ 3:10

8x50              @ 400 pace @ 50

200                free smooth @ 3:10

4x100            @ 400 pace @ 1:30/1:40

16x50 as

1 –          25 choice/free @ 1:00

2 –          free 25 fast/easy @ 55

3, 4 –      free @ 40/45

warm down

Workout: mardi, 16-05-17

Lanes 7 & 8

Mardi, 16-05-17

·           300 swim, choice

200 pull, free

·           6 X 100 IM with fins on 2:10

As: 25 fly 3-3-3, 25 back 8 kick switch,

25 breast pull, 25 free swim, low count

·           23 X 25, for your coach J

All kinds of drills

·           16 X 50 as 4 rounds of:

50 fly-free on 45

50 back-free on 50

50 breast-free on 55

50 free on 1:00

·           Swim down: 125 easy, choice

2600

Workout: dimanche, 14-05-17

Lanes 3 & 4 & 5

Dimanche, 14-05-17

·            400 swim, choice

·            12 X 50 on 1:20, alternating:

50 back: 15m pull rope every stroke, 15m

pull rope every 2^nd stroke, 20m normal

50: 10m free head up, 10m breast head up,

10m breast normal, 10m free easy, 10m fly

·            400 with fins, each 50:

30m swim, moderate / 20m kick, fast!

·            12 X 50 choice on 1:40 as 4 rounds of:

50: 10m scull sprint, 20m swim fast, 20 easy

50: 20m swim fast, 10 kick sprint, 20 easy

50: 20m swim sprint, 30m easy

·            100 easy, choice

·            12 X 50 choice on 1:20 as 3 rounds of:

50: smooth, count strokes & time it

50: hold time, drop 2-4 strokes

50: drop 2-4 seconds, aware of count

50: all easy                                       2700

Workout: samedi, 13-05-17

Lane 2

Samedi, 13-05-15

·            400 swim, choice

·            6 X 50 free on 1:15, descending 1 to 6

·            300 kick with fins, alt. 50 mod. / 50 fast

·            6 X 50 free on 1:05, steady pace!!!

·            300 pull as:

1^st 100: right paddle

2^nd 100: left paddle

3^rd 100: both paddles

·            5 X 100 choice on 2:10, steady pace!!!

·            100 easy, choice

·            3 X 200 free on 4:10, descending 1 to 3

·            Swim down: 4 X 50, ½ perfect, ½ easy

3000