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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.