2200 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

200 Easy Free Kick 850

10 x 25 Fast Back Kick 1100

200 Easy Back Kick 1300

10 x 25 Fly Kick 1550

200 Easy Fly (Free) Kick 1750

2 x 100 Kick Negative Split 1950

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

100 Kick Free 2050

100 Kick Choice 2150

Cool Down:

50 Free, no flippers 2200