Friday AM Workout - Sharon's Group

Warm-up (1200m)

400m swim choice
8 x 25 kick with board on 50” / 1:00
6 x 50 pull Free 1:05 / 1:15
4 x 75 Free on 1:30 / 1:35

Set #1 (600m)

6 x 75 Br kick
by 25’s 1) Br kick streamline on side
2) Br kick on front hands down touch heels to hands
3) Br kick on front streamline underwater
8 x 25 Br full stroke DPS

Set #2 with FINS (600m)

24 x 25m Fly progression
4 x 25 Head lead dolphin
4 x 25 Hand lead dolphin
4 x 25 “Pulse to corners”
4 x 25 “Stone skipper”
4 x 25 “EZ Fly”

Set #3 (400m)

4 x 100 Free 15” rest

Total = 2800m