2100 Yards Distance IM

Masters Group

Practice 12

16 October

WARM UP:

50 SHOPPING

Swim Free

Hands in Fists

Only Kick

Pull

Perfect Stroke

IM

No Breath Each 25

Go Fast                                                                                              400

WORK OUT:

300 Back                                                                                            700

4 x 50 Fly as Kick/ Stroke                                                                  900

300 Breast                                                                                         1200

4 x 50 Fly as Flutterfly/ Stroke                                                         1400

300 Free                                                                                            1700

4 x 50 Fly as Pull/ Stroke                                                                            1900

COOL DOWN:

100 Pull                                                                                              2000

100 Kick                                                                                             2100