2013-02-21

Feb-21	Set details					Distance Yards	Distance Metres
Warm-up	200 ch/4x25 kick/100 pull/100 IM					500	457.2
Set 2	1500 free timed					1500	1371.6
Set 3	4x25 fly/4x25 back/4x25 breast/4x25 free					400	365.76
Set 4	4x100 (25 not free, 75 free)					400	365.76
Set 5	10x50 sprint choice					500	457.2
Set 6	4x25 partner swim					100	91.44
Cool-down	choice					200	182.88
	TOTAL =					3600	3292
Conversion 100 yards = 91.44 metres
Log in to track your Million Metre Challenge:  http://www.mymsc.ca/MyMscPage.jsp
Free	Breast	Back	Fly	IM	Kick	Drills	Mixed
1920	91	91	91	91	91	91	823
Not signed up yet to start tracking your swims through MSC?
Register for your MSC page here: http://www.mymsc.ca/SwimmerForm.jsp
Select "St Laurent Sharks Masters" as your club.