Workout Nov. 3, 2015

November 9th, 2015 | Posted by Swim Gators Webmaster in Coach's Corner

1-) 300 w/ fins fr (25 6-beat switch -50 swim)

2-) 12 x 25 (2 x fly superman kick 2 x 1- arm fly 2 x fly swim) @:40 or 10 s rest

3-) 8 x 50 fr hand speed drill @1:00

8 x 100 fr w/ fins negative split @1:20

8 x 200 fr desc 1-4 @3:00

Or:

6 x 100 @20s rest

4 x 200 @:40s rest

4-) 4 x 150 (50 kick breast or free -50 pull free -50 swim choice) warm down

 

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