11.26.2012

November 26^th, 2012

Masters 5:30-6:30 PM

Warm-up:        300 Swim

(stop at 5:45)  200 (50 non free drill / 50 non free swim)

                        100 Kick

Drill Work :     BUTTERFLY!

                                   

Main Set ‘A’:  1 x 600 Swim neg. Split  Rest 1:00

                        2 x 300 Pull   Rest :30

                        3 x 200 Swim – 75 Free / 25 Non-Free   Rest :20

                        6 x 100 1 – Kick  Rest :20

                                     2 – Fly  25 Body Dolphin / 25 Swim   Rest :20

                                     3 – Free *Focus on Flipturns*  Rest :10

                                               

Main Set ‘B’:  2 x 200 Swim – 75 Free / 25 Non-Free   Rest :20

                         4 x 100 1 – Kick  Rest :20

                                     2 – Fly  25 Body Dolphin / 25 Swim   Rest :20

                                     3 – Free *Focus on Flipturns*  Rest :10

 

Cool Down:    200   (75 swim / 25 scull)

 

Total = 3,200 yards