5300 Yards For Joe

Masters Group

Practice 9

1 February, 2011

WARM UP:

10 x 100s as Free/ Choice, long and easy 1000

WORK OUT:

500 Free 1500

400 IM 1900

300 Breast 2200

200 Back 2400

100 Fly 2500

50 Pull 2550

50 Kick 2600

100 Flutterfly (Free Sprint Kick, Constant Arm Turnover) 2700

200 Double Arm Back Stroke Drill 2900

300 Breast Arms/ Free Sprint Kick 3200

400 IM Building Each 100 3600

500 Free 4100

1000 Free, lose a stroke 5100

COOL DOWN:

50 Free 5150

50 Kick 5200

50 Pull 5250

50 Choice 5300