drew's swim log

Tue, Sep 8·Off Season

3,500LCM3/5

Basic Aerobic

Warm up (1,000)

• 400 on 6:00 - Swim
• 3 x 100 on 2:00 - Kick
• 4 x 50 on :60 - Scull/Swim
• 100 float

Main Set (1,600)

• 100 on 1:25
• 200 on 2:50
• 300 on 4:15
• 400 on 5:30
• 300 on 4:00
• 200 on 2:40
• 100 on 1:20

Extra Kick (800)

• 8 x 100 on 1:30 - kick with fins

Warm Down (100)

• 100 easy