Workout 11/1/12
| Meters | Set Description | EGY | WORK | STK |
|---|---|---|---|---|
| 400 | 1 x 400 on 8:00 CHOICE | REC | S | VF |
| 1,200 | 4x 1 x 150 on 2:45 BACK‐BREAST‐FREE 3 x 50 on 1:10 IM DRILLS |
REC REC |
S T |
IM IM |
| 2,700 | 6 x 150 on 2:00 BREATH 3‐5‐7‐5‐3, PADDLES & FINS 6 x 150 on 2:30 50 BEST STR‐100 IM 6 x 150 on 2:20 FR PROG 1‐3, PADDLES & FINS |
EN1 EN2 EN2 |
P S P |
FR IM FR |
| 1,500 | 1 x 500 on 1:45 SWIM‐KICK‐SWIM‐DRILL‐SWIM 2 x 250 on 5:00 DRILL‐SWIM‐DRILL‐SWIM‐DRILL 1 x 500 on 7:00 SWIM‐DRILL‐SWIM‐DRILL‐SWIM |
EN1 EN1 EN1 |
K T S |
VF SP SP |
| 200 | 1 x 200 on 4:00 AVSIM | REC | S | VF |
WORKOUT TOTAL: 6000
These free workouts were provided by Jarfalla Swimclub Head Coach Fredrik “Ludde” Lundin.
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