Wednesday January 21 1998

Warm up: ~15 Mins

200 free, 2×100 free, 4×50 form stroke. Take 10-15 sec between each swim.

Main Set: 25-30 Mins

8 × 150 off an interval which will give about 20s rest. (i.e. lanes 1-3 @3:00 or 3:10; lanes 4 & 5 @3:30) swum as:

2 as 50 fly, 50 back, 50 fly

2 as 50 back, 50 breast, 50 back

2 as 50 breast, 50 free, 50 breast

2 as 50 free, 50 fly, 50 free.

Lane 6, should omit one of the double fly swims.

Quicker set: As needed

n × 75 @ 1:45 swum as 50 free/25 form stroke with 5sec rest after the 50.

Swim down:

Easy swim until we get kicked out.