Swim Workout #3

Lane 6.

        Warm-up.  200 free, 200 kick, 200 pull.

        Speed.  6 x 50 free, on 2:00.  Fast down, ez return.

        Main set.  4 x (300 on 5:00, 200 on 3:20, 100).  All free. Extra 3:00 btw sub-sets, 50 ez during that time.

        Warm-down.  250 gossip (aka flipper kick).

                Total.  3700.

Lane 5.

        Warm-up.  200 free, 200 kick, 200 pull.

        Speed.  6 x 50 free, on 2:00.  Fast down, ez return.

        Main set.  4 x (300 on 5:15, 200 on 3:30, 100).  All free. Extra 3:00 btw sub-sets, 50 ez during that time.

        Warm-down.  250 gossip (aka flipper kick).

                Total.  3700.

Lane 4.

        Warm-up.  200 free, 200 kick, 200 pull.

        Speed.  6 x 50 free, on 2:00.  Fast down, ez return.

        Main set.  4 x (250 on 5:00, 150 on 3:00, 100).  All free. Extra 3:00 btw sub-sets, 50 ez during that time.

        Warm-down.  250 gossip (aka flipper kick).

                Total.  3300.

Lane 3.

        Warm-up.  200 free, 100 kick, 100 pull.

        Speed.  6 x 50 free, on 2:00.  Fast down, ez return.

        Main set.  4 x (250 on 5:15, 150 on 3:10, 100).  All free. Extra 3:00 btw sub-sets, 50 ez during that time.

        Warm-down.  250 gossip (aka flipper kick).

                Total.  3100.