Lanes 1-3 (deep side) available 9:00-11:00
Lanes 3-6 (deep side) available 15:00-16:00
*Please respect lane assignments and times.
200 Warm-up
200 Kick no-board
2 sets Swim, 2 sets w/fins in the following set.
Swim each repeat on the same base time for 25m (an interval that allows 5-10 sec of rest). Ex. 25m on :25 sec would give you an interval of :50 for the 50m and 1:15 for the 75m.
2-4 x [
1 x 25
2 x 50
3 x 75
4 x 100
3 x 75
2 x 50
1 x 25
]
10-16 x 50 Kick w/board & snorkel start 1:20 or 1:30 - NO FINS!
100 Out
= 2500-4500m
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