Great mid-distance workout from Dan A for Wednesday, October 8! Enjoy!
| Lanes 5 & 6 | Lanes 3 & 4 | Lanes 1 & 2 |
| WARM-UP | ||
| 300 swim | 300 swim | 300 swim |
| 3×100 kick choice | 3×100 kick choice | 2×100 kick choice |
| 200 IM: Drill/Swim x25 | 200 IM: Drill/Swim x25 | 100 IM Drill |
| 10×25: 25xR-Arm, 25xL-Arm, 25 Distance per stroke | 10×25: 25xR-Arm, 25xL-Arm, 25 Distance per stroke | 6×25: 25xR-Arm, 25xL-Arm, 25 Distance per stroke |
| MAIN SET | ||
| 4×200 @ 3:00/3:10 | 4×200 @ 3:20/3:30 | 3×200 @ 4:00 |
| #1 = Fast 4th 50 | #1 = Fast 4th 50 | #1 = Fast 4th 50 |
| #2 = Fast 3rd 50 | #2 = Fast 3rd 50 | #2 = Fast 3rd 50 |
| #3 = Fast 2nd 50 | #3 = Fast 2nd 50 | #3 = Fast 2nd 50 |
| #4 = Fast 1st 50 | #4 = Fast 1st 50 | |
| 300 Pull Breathe 3/5/3 by 100 | 150 Pull Breath 3/5/3 by 50 | |
| 8×50 Choice: Alt Kick, Swim by 50. Rest :10 | 6×50 Choice: Alt Kick, Swim by 50. Rest :10 | |
| 6×100 @ 1:35 / 1:45 6×100 @ 1:35 / 1:45 6×100 @ 1:35 / 1:45 | ||
| #1 = Fast 4th 25 | ||
| #2 = Fast 3rd 25 | ||
| #3 = Fast 2nd 25 | ||
| #4 = Fast 1st 25 | ||
| #5 = Fast Last 50 | ||
| #6 = Fast First 50 | ||
| COOL-DOWN | ||
| 150 EZ | ||
Category: Practices