5500 Yards For Joe

Masters Swim

Practice 6

January 20

Warm Up:

500 Choice 500

Work Out:

Do the following on about 30 seconds rest between swims~ long enough to grab a quick sip of water, gear up, and go.

500 Free 1000

400 IM 1400

300 Breast 1700

200 Fly 1900

100 Kick 2000

100 Pull 2100

200 Back 2300

300 Choice 2600

400 IM 3000

500 Free 3500

1000 Free, building every 100, then dropping back down and building again 4500

8 x 100 IM for turns and speed off of walls 5300

Cool Down:

200 Easy Choice 5500