There will be one interval of 1:40 for the pool today. The workout below is a suggestion for your lane. Stop whenever you have had enough. The total time for those wanting to complete 100 x 100 on the 100 is 3 hours and 25 minutes

Lane 5 Set Suggestions                                                           Cumulative Yards

  • 10 x 75 – 25 stroke + 50 free …………………………………………….  750
  • 10 x 100 free ………………………………………………………………….. 1750
  • 10 x 75 kick ……………………………………………………………………. 2500
  • 10 x 75 – 50 stroke + 25 free …………………………………………….. 3250
  • 10 x 100 free w/ fins ………………………………………………………… 4250
  • 10 x 75 pull …………………………………………………………………….. 5000
  • 10 x 75 IM minus the free ……………………………………………..… 5750
  • 6 x 100 free ……………………………………………………………………. 6350
  • 6 x 75 choice kick …………………………………………………………… 6800
  • 6 x 75 backstroke …………………………………………………………… 7250
  • 6 x 75 pull …………………………………………………………………..…. 7700
  • 6 x 100 free w/ fins …………………………………………………………. 8300

 

Lane 6 Set Suggestions                                                          Cumulative Yards

  • 8 x 75 free …………………… ………………………………………….……. 600
  • 8 x 75 pull …………………………………………………………………..…. 1200
  • 8 x 75 kick w/ fins …………………………………………………….……. 1800
  • 8 x 100 free w/ fins …….………………………………………………..…. 2600
  • 8 x 75 – 50 backstroke + 25 free …..…………………………………… 3300
  • 8 x 50 choice kick…………………………………………………………….. 3700
  • 8 x 75 – 25 breaststroke + 50 free……………………………..………..  4200

 

Express Lane Set Suggestions                                            Cumulative Yards

  • 8 x 75 – 50 backstroke + 25 free ……………………………………….   600
  • 8 x 75 kick w/ fins ……………………………………………………………. 1200
  • 8 x 100 free w/ fins …….……………………………………………….……. 2200
  • 4 x 75 – IM minus the free …………..……………………………….…… 2500
  • 4 x 50 double arm backstroke…………………………………..……….. 2700

 

Lane 7 Set Suggestions                                                           Cumulative Yards

  • 8 x 75 – free ……………….…………………………………………………. 600
  • 8 x 50 choice kick ……………………………………………………..….. 1000
  • 8 x 75 pull ………………………………………………………………….… 1600
  • 2 x 175 free …………………………………………….. ……………..…… 1950
  • 4 x 50 backstroke ……..…………………………………………….……. 2150
  • 4 x 50 breaststroke kick …………………………………….…………. 2350
  • 4 x 50 breaststroke ………………………………………………….…… 2550
  • 4 x 75 pull ………………………………………………………………..…. 2850
  • 8 x 100 free w/ fins ………………………………………………………. 3650
    (This last set might turn into a 800 free w/ fins.)

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