Friday AM Workout (Sharon's Group)

Warm up

Æ 200 swim choice

Æ 100 kick choice

Æ 100 pull choice

Æ 16 x 50

4 Fr on 1:10/1:20/1:30

4 Fr on 1:00/1:20

4 “specialty” on 1:15/1:20/1:30

4 IM order (Fly/Bk ; Bk/Br ; Br/Fr ; Fr/Fly) on 1:15/1:20/1:30

= 1200

Set #1

2 x 100 pull Fr 10” rest

100 pull choice, not Fr 10” rest

200 swim Fr

= 500

BREAST STROKE TECHNIQUE (PROGRESSION)

28 X 25m

Æ 1 – 4: Head lead body dolphin

Æ 5 – 8: Hand lead body dolphin

Æ 9 – 12: Head-up Br pull / Dolphin kick

Æ 13 – 16: Streamline Br kick underwater

Æ 17 – 20: Br pull: 1 Head up dolphin kick/1 head down breast stroke kick

Æ 21 – 24 : 2 Fly/2 Br

Æ 25 – 28: LONG stroke Br

= 700

TOTAL = 2400