Lane 7 & 8
Mardi, 05-11-13
· 6 X 100 with 10 seconds rest
Alt.:
100 choice – 100 IM drill or swim
· 12 X 25 fly drill, with 10 seconds rest
· 6 rounds of:
25 fly, long on 30 sec (low
stroke count)
50 back/breast on 1:05 (work the
turn)
25 free, fast on 40 sec.
· 200 pull, alt. 25 free / 25 back
· 6 X 100, alternating:
100 IM fast on 1:50
100 choice, easy on 2:20 (or
150?)
· 300 with fins (no fins: 200?) as:
3 X 100 IM (fly drill / back kick /
breast pull / free swim, long)
· Swim down: 100 easy
2700 (2950)
Lane 5 & 6
Mardi, 05-11-13
· 5 X 100 with 10 seconds rest
Alt.:
100 choice – 100 IM drill or swim
· 12 X 25 fly drill, with 10 seconds rest
· 6 rounds of:
25 fly, long on 35 sec (low
stroke count)
50 back/breast on 1:10 (work the
turn)
25 free, fast on 40 sec.
· 150 pull, alt. 25 free / 25 back
· 6 X 100, alternating:
100 IM fast on 2:00
100 choice, easy on 2:30 (or
150?)
· 200 with fins as:
2 X 100 IM (fly drill / back kick /
breast pull / free swim, long)
· Swim down: 50 easy
2400 (2550)