Monday AM Workout

MONDAY AM MASTERS 12.3.12                             GET FINS

 

WARM UP 400 FR 4TH 6-6 200 K/D IM

    6-12x50 KICK 1-4 W/FINS SKOB 25DOLPHIN/25FLTTR

10SR                     5-8 W/FINS DOLPHIN ON STOMACH UNDERWATER/SBK FLTTR

                              9-12 NOFINS W/WO BOARD 25FLTTR/25BR

MAIN SET

 

               4X200 #1 IM-DISAPPEAR-#4FREE     15SR

W/FINS 8X100 ODDS FLY/BKX2

                           EVENS BR/FRX2     10SR

              4X50 “Y”FREE BUILD EACH 10SR

COOL DOWN

4-8X25 ODDS 2ARM BACK

             EVENS EZ 2K BR                      TOTAL-3200

 

 

NOTES: CAN BE DONE WITHOUT FINS
               "Y" FREE-HANDS ENTER AT 10&2 OCLOCK-KEEPS HANDS FROM CROSSING
               MIDLINE AT ENTRY -FOCUS ON "Y" FREE OFTEN