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Swim Workout #1
Lane 6
Warm-up. 500 choice.
Speed. 6 x 50 free. Odd with flippers, even without. On 2:00
Break. 100 ez.
Pull set. 8 x 150, paddles. On 2:15 for Karen or anyone drafting her. 2:30 otherwise.
Break. 100 other.
Main set. 2 x 500 free, 1:00 rest between
Warm-down. 200 choice.
Total. 3400.
Lane 5
Warm-up. 500 choice.
Speed. 6 x 50 free. Odd with flippers, even without. On 2:00
Break. 100 ez.
Pull set. 8 x 150, paddles. On 2:15 for Karen or anyone drafting her. 2:30 otherwise.
Break. 100 other.
Main set. 2 x 500 free, 1:00 rest between
Warm-down. 200 choice.
Total. 3400.
Lane 4
Warm-up. 400 choice.
Speed. 6 x 50 free. Odd with flippers, even without. On 2:00
Break. 100 ez.
Pull set. 8 x 125, paddles. On 2:30.
Break. 100 other.
Main set. 2 x 400 free, 1:00 rest between
Warm-down. 200 choice.
Total. 2900.
Lane 3
Warm-up. 400 choice.
Speed. 6 x 50 free. Odd with flippers, even without. On 2:00
Break. 100 ez.
Pull set. 8 x 125, paddles. On 2:40.
Break. 100 other.
Main set. 2 x 400 free, 1:00 rest between
Warm-down. 100 choice.
Total. 2800.