4900 Yards for Joe

Masters Swim

Practice 5

January 18

Warm Up:

500 Choice 500

Work Out:

Free

6 x 50 on 1:00 800

5 x 50 on :55 1050

4 x 50 on :50 1250

3 x 50 on :45 1400

2 x 50 on :40 1500

50 sprint 1550

IM

6 x 100 on 1:30 2150

5 x 100 on 1:20 2650

4 x 100 on 1:10 3050

3 x 100 on 1:05 3350

2 x 100 on 1:00 3550

100 sprint 3650

Choice

6 x 50 on 1:00 3950

5 x 50 on :55 4200

4 x 50 on :50 4400

3 x 50 on :45 4550

2 x 50 on :40 4650

50 sprint 4700

Cool Down:

200 Easy Choice 4900