3700 Yards Long Stroke for Tony

Masters Group

Practice 9

10 May

WARM UP:

100 GRASSY

Good Free

Reverse IM

Arms Only

Stroke of Choice

Sprint

Your Choice of Kick 600

WORK OUT:

4 x 100 Descending Kick Switch 1000

(1st 25, 8 Kicks; 2nd 25, 6 Kicks; 3rd 25, 4 Kicks; 4th 25, 2 Kicks)

500 Free 1500

4 x 100 Descending Kick Switch 1900

(1st 25, 8 Kicks; 2nd 25, 6 Kicks; 3rd 25, 4 Kicks; 4th 25, 2 Kicks)

200 Free 2100

200 Stroke of Choice 2300

4 x 100 Descending Kick Switch 2700

(1st 25, 8 Kicks; 2nd 25, 6 Kicks; 3rd 25, 4 Kicks; 4th 25, 2 Kicks)

500 Free 3200

4 x 100 Descending Kick Switch 3600

(1st 25, 8 Kicks; 2nd 25, 6 Kicks; 3rd 25, 4 Kicks; 4th 25, 2 Kicks)

COOL DOWN:

50 Stroke 3650

50 Free 3700