Friday AM Workout - Sharon's Group

Warm-up (800m)

400m Free
200m Back
200m 1 arm fly (switch arms @ each 25m)

Set #1 (200m)

8 x 25 kick with board IM order, each 25 - 1) 12.5m Med pace, 2) 12.5m Sprint ++

Set #2 (500m)

2 x 75 Breast stroke drill by 25’s, 1) 12.5m pull closed fist / 12.5m full stroke, 2) 12.5m pull w/index / 12.5m full stroke, 3) 12.5m pull w/ pinky / 12.5m full stroke
150m Back
200 Fly by 25’s : push off fly, no breathing as far as can swim without losing form / freestyle

Set #3 (1500m)

3 x 200 Free 3:45 / 4:00
100 Free timed
2 x 50 on 50” / 1:05
100 Free timed
3 x 200 Free 3:45 / 4:00

Set #4 (200m)

200m back stroke – cool down

Total = 3300m