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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.

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