2800 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**

10 X 50 Free  as Sprint/ Easy                                                   1000

10 x 50 as Fly/ Back                                                                 1500

10 x 50 as Choice                                                                      2000

5 x 100 Fly/ Back/ Free/ Back/ Fly                                          2500

Cool Down:

**FINS OFF**

100 Free                                                                                   2600

100 Kick                                                                                   2700

100 Pull                                                                                    2800