Masters Group
Practice 11
8 February, 2011
WARM UP:
4 x 400 IM Kick Only 1600
WORK OUT:
I am giving you slow times so that you can concentrate on your form, and on not making your shoulder worse. Don’t worry about speed, at this point, be a little forgiving of your injury. If it is a rotator cuff injury, I have some stretches that I can pass on to you to help with that muscle group. Let me know.
The fly is to keep your stroke smooth, and to keep endurance up on the stroke, without overdoing the actual pull progression. If it bothers you, do dolphin kick, breast stroke arms.
500 Free on 7:00 2100
8 x 25 Fly on :30 2300
1000 Free on 15:00 3300
8 x 25 Fly on :45 3500
4 x 400 IM, substituting free for fly 5100
on 6:00
8 x 25 Fly on 1:00 5300
COOL DOWN:
50 Free 5350
50 Kick 5400
50 Pull 5450
50 Choice 5500
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