Monday AM Workout (Sharon's Group)

Warm up

Æ 400 Free

Æ 200 Back

Æ SPRINT: 8 x 25 on 30”/35”

=800m

Set #1 : FINS

20 x 25m on 45” – 1:00 (corrections and explanations)

4 Æ Head Lead Body Dolphin

4 Æ Hand Lead Body Dolphin

4Æ Head up Br pull / Dolphin (1:1)

4 Æ Br / Dolphin (1:1)

4 Æ 2 Fly / 2 Br (dolphin)

=500m

Set #2

Æ 4 x 75m: Br kick on back streamline / Br kick on front, hands down / Br kick on front streamline underwater

Æ 8 x 25m Br DPS

Æ 200 Fr

=700m

Set #3

3 x 100m Br (1 Br / 2 streamline kicks underwater)

15” rest between 100’s

=300m

Set #4

4 x 100m (by 25’s: 2 Br / 2 Fly ; Fly ; 2 Fly / 2 Br ;2 Br)

15” rest between 100’s

=400m

TOTAL=2700m