Ironman Workout

Masters Group

Practice 3

15 January

Warm Up:

100 BACK

Back Kick

Arms Only

Catch Up

Kick                                                                                                                              400

Work Out:

6 x 50 Back as Pull/ Kick                                                                                              700

2 x 100 Back long and easy                                                                                           900

6 x 50 as Back/ Choice                                                                                                 1200

500 Free                                                                                                                      1700

6 x 50 Back as Pull/ Kick                                                                                              2000

2 x 100 Back long and easy                                                                                           2200

6 x 50 as Back/ Choice                                                                                                 2500

500 Free                                                                                                                      3000

Cool Down:

50 Pull                                                                                                                          3050

50 Kick                                                                                                                         3100