6100 Yards for Joe

Masters Swim

Practice

January 25

Warm Up:

500 Choice 500

Work Out:

500 Free~ 85% pace 1000

300 Hard Kick 1300

100 Easy for Breathing and Turns 1400

400 Hard Pull (75 free/25 back continuous) 1800

100 Easy 1900

200 Free at 2:30 2100

5 x 100 @ 1:10 2600

4 x 50 breast Descending from 1:00 2800

100 Easy 2900

1000 Choice 3900

200 Free @ 2:30 4100

5 x 100 @ 1:10 4600

4 x 50 breast Descending from 1:00 4800

100 Easy 4900

1000 Choice 5900

Cool Down:

200 Easy Choice 6100