BOK masters swim squad, training session for 6 March 2010. This is a one hour set in a 25 metre pool, in lane 4 of 6.
Warm up: 5 x (100 free + 50 choice)
Main set: 4 x ( 200 free + 100 m + 3 x 50 easy/medium/max )
In the first and third set, the 100m was IM, and the fifties, choice.
4 x 25 IM order long/strong.
Warm down: 50m (not much time)
