Workout for September 18, 2014, courtesy of Dan A
| WARM-UP: | LANES 5-6 | LANES 3-4 | LANE 2 | LANE 1 |
| CHOICE SWIM | 300 | 300 | 200 | 200 |
| CHOICE DRILL | 6 X 50 | 6 X 50 | 4 X 50 | 4 X 50 |
| (600) | (600) | (400) | (400) | |
| MAIN SET: | ||||
| 4 X 150 swim on2:20 | 4 X 150 on 2:30 | 2 X 150 on 3:00 | 3 X 100, r. = 1 min. | |
| 400 PULL, breathe 3/5/3/5 by 100 | 300 PULL, breathe 3/5/3 by 100 | 200 PULL, breathe 3/5/3/5 by 50 | 2 X 100 PULL, breathe 3/5/3/5 by 25 | |
| 8 X 75 swim on1:05 | 6 X 75 swim on1:10 / 1:20 | 6 X 75 swim on1:30 | 4 X 75 swim, r. = 30 – 45 sec. | |
| 6 X 50 KICK, rest = 10 sec. | 6 X 50 Kick, rest = 10 sec. | 4 X 50 Kick, rest = 10 sec. | 4 X 25 Kick, Rest = 10 sec. | |
| 16 X 25 on :
1-8 = 30 9-16 = 25 |
16 X 25 on :
1-8 = 35 9-16 = 30 |
12 X 25 on:
1-6 = 45 7-12 = 40 |
10 X 25, rest = 15 sec. | |
| COOL DOWN | 300 choice | 300 choice | 200 choice | 200 choice |
Category: Practices