1850 Yards Free

Masters Team

Practice 5

Tuesday, January 19

Focus on Freestyle

*All turns are flip turns

*Minimum of 3 dolphin kicks off of the walls!

Warm Up:

3 x 50 Free

2 x 50 Pull

2 x 50 Kick 350

Work Out:

4x100 Ladders (60 sr) 750

(1- first 25 hard, rest easy, 2- first 50 hard, rest easy, 3- first 75

hard, rest easy, 4- all hard)

6x 50 streamline off of walls, 2 free, 2 stroke (45sr) 1050

8x 25 sprint all free (30sr) 1250

4 x 50 drill of choice (60 sr) 1450

4x 50 streamline off of walls, IM order (30 sr) 1650

(substitute free for fly if needed)

Warm Down:

100 free, long stroke 1750

100 pull or kick, your choice 1850