1900 Yards Flippers

Masters Group

Practice 8

27 January

Warm Up:

50 FLIPPERS

Free

Left Arm

IM

Pull Free

Pull Back

Eight Kick Switch

Right Arm

Stroke of Choice 400

Work Out:

KICK ONLY! Grab flippers! Absolutely NO Breast Kick!!

10 x 25 Sprint Kick 650

100 Easy Free Kick 750

10 x 25 Fast Back Kick 1000

100 Easy Back Kick 1100

10 x 25 Fly Kick 1350

100 Easy Fly (Free) Kick 1450

2 x 100 Kick Negative Split 1650

(1st 25 easy, 2nd 25 faster, 3rd 25 faster, 4th 25 sprint)

100 Kick Free 1750

100 Kick Choice 1850

Cool Down:

50 Free, no flippers 1900