Wednesday AM Workout - Sharon's Group

Warm-up (800m)

2 x [100 Free, 100 kick Free with board, 100 IM, 100 kick IM with board]

Set #1 (450m)

6 x 75 Br with pull buoy @ 15 seconds rest
by 25’s 1) 2 Head up / 1 Head down (feel the “launch” forward)
2) Kick streamline with pull buoy between legs
3) Kick streamline, holding pull buoy in hands, extended

Set #2 (400m)

4 x 100m, by 25’s - 1) 2 Br / 2 Fly, 2) Fly, 3) 2 Fly / 2 Br, 4) Br

Set #3 (1300m)

2 x 200 Free 15” rest
6 x 50 1:05 / 1:15
2 x 200 15” rest
4 x 50 1:00 / 1:10

Set #4 (300m)

300 m Back with fins

Total = 3250m