Wednesday April 15 1998

Warm up: Until 18:10

200 free, n ×100 (75 free, 25 form stroke).

Basic 100s

6×100 alternate IM and free (IM @ 2:00, Free @ 1:45 [Slower lanes 2:15/2:00 or 2:30/2:15] Effort progess 1-3 and 4-6.

Kick

10×50 (8 or 6 for slower lanes) with 10-15 rest. Do at least 2 different strokes.

Turns

10×50@1:10 Starting from the middle of the pool, push the turns and do tumbles if you can.

Swim down:

1-200 easy.