Friday, 11/13/15

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