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Swim Workout #4

Lane 6.

        Warm-up.  300 free, 300 kick.

        Main set.  5 x (10 x 50 free, on 0:50).  1:00 extra between sets.

        Warm-down.  500 pull.

                Total.  3600

Lane 5.

        Warm-up.  300 free, 300 kick.

        Main set.  5 x (10 x 50 free).  1st, 3rd, 5th sets on 0:55, 2nd & 4th on 0:50. 1:00 extra between sets.

        Warm-down.  500 pull.

                Total.  3600

Lane 4.

        Warm-up.  300 free, 300 kick.

        Main set.  4 x (10 x 50 free, on 1:00).  1:00 extra between sets.

        Warm-down.  400 pull.

                Total.  3000

Lane 3.

        Warm-up.  300 free, 200 kick.

        Main set.  4 x (10 x 50 free, on 1:05).  1:00 extra between sets.

        Warm-down.  300 pull.

                Total.  2800


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