2400 Yards Flippers

Masters Group

Practice 11

23 October

Warm Up:

100 HEART (no flippers yet!)

Hands in Fists

Eight Kick Switch

Any Drill

Reverse IM

Tarzan                                                                                      500

Work Out:

**ALL KICK**ABSOLUTELY NO BREAST**

8 X 50 Free  as Sprint/ Easy                                                     900

8 x 50 as Fly/ Back                                                                   1300

8 x 50 as Choice                                                                        1700

4 x 100 Fly/ Back/ Free/ Back/ Fly                                          2100

Cool Down:

**FINS OFF**

100 Free                                                                                   2200

100 Kick                                                                                   2300

100 Pull                                                                                    2400