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WARM UP(600-850 yds)
- 1 x 150-200 swim
- 1 x 150-200 pull
- 4-6 x 75
- 25 shark fin left side – press left armpit down
25 shark fin right side – press right armpit down
25 6-3-6
MAIN SET (1400-2150 yds)
- 8 x 50 on 1:00/1:10/1:20 swim golf
- Count your strokes ADD your time
Drop your score by one or more each rep.
- 1 x 100 EZ recovery
- Broken 1650 OR broken 9000
- 275, 250, 225, 200… OR 200, 175, 150, 125…
first person goes when last person touches
COOL DOWN (300 yds)
- 1 x 100 double arm back stroke
- 2 x 50 fly kick on your back
- don’t forget to kick upwards!
- 1 x 100 EZ
Total Yards: 2300 – 3300
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