Friday PM Workout

Warm Up (1400m)

8x50m Kick - I.M. Order @ 1:10/1:15/1:20
6x100m - Alternate, 1 - Freestlye, 1 - I.M. @ 1:55/2:15/2:304x100m Pull - Alternate, 1 - Freestyle, 1- Not Freestyle @ 1:55/2:15/2:30

Set 1 Butterfly Technique (1150m)

4x50m one arm Fly, alternate 3 left arm stroke, 3 right arm strokes @ 1:00/1:10/1:15
4x50m kick Fly on your side @ 1:10/1:15/1:20
4x100m with fins Fly - 3 kicks, 1 pull @ 1:55/2:15/2:30]
50m easy choice with fins
200m Fly swim with fins 75%-80% effort
100m easy choice

Set 2 (800)

3x200m Freestyle, 80% effort @ 3:15/3:45/4:00
200m - 2x [25m kick, 75m swim] choice easy

Total distance 3350m

Monday AM Workout (Sharon's Group)

Warm up:

200 pull

3 X 100 kick streamline position (IM order by 25’s)

100 choice

=600m

Main Set:

6x100 free on 2:05/2:15

6x50 breast/free by 25’s on 1:15

6x100 pull free on 2:05/2:10

6x50 fly/back by 25’s on 1:30

6x100 kick free (w/fins) alternating by 100’s – w/board and streamline 15” rest

6x50 back/breast by 25’s on 1:15

=2700

Total=3300

Cool down of your choice