March 14, 2011
OCT 25/2010
LANES 1-2 LANES 3-6
WARM UP WARM UP
1 X 150 SWIM 1 X 200 SWIM
1 X 150 KICK 1 X 200 KICK
1 X 150 PULL 1 X 200 PULL
1 X 150 SWIM 1 X 200 SWIM
600 800
Substitute if you want: 2 x 250 = 1 x 500; 2 x 200 = 1 x 400; ect
2 X 200 FR @ 4:00 / 4:20 2 X 250 FR @ 3:55 / 4:20 / 4:45
2 X 25 ST @ :35 / :40 / :45 2 X 50 CH @ :50 / 1:00 / 1:10
1 X 50 KICK 1 X 50 KICK
2 X 150 FR @ 3:00 / 3:20 2 X 200 FR @ 3:10 / 3:30 / 3:50
4 X 25 ST @ :35 / :40 / :45 3 X 50 CH @ :50 / 1:00 / 1:10
1 X 50 KICK 1 X 50 KICK
2 X 125 FR @ 2:30 / 2:40 2 X 150 FR @ 2:20 / 2:35 / 2:50
6 X 25 ST @ :35 / :40 / :45 4 X 50 CH @ :50 / 1:00 / 1:10
1 X 50 KICK 1 X 50 KICK
2 X 75 FR @ 1:30 / 1:40 2 X 100 FR @ 1:30 / 1:40 / 1:50
8 X 25 ST @ :35 / :40 / :45 5 X 50 CH @ :50 / 1:00 / 1:10
1 X 50 KICK 1 X 50 Kick
1800 2300
2400 TOTAL YARDS 3100 TOTAL YARDS
10/25
