Workout, Wednesday, April 18, 2012

20 MWU


A.
2 x 300 with fins 4:30
  25 Fingertip drag
  25 Fast recovery
  25 Kick on side
1 x 200 pull breathing pattern 3/2, 3:30
8 x 25 Kick Fins :30
Odd's - 12 1/2 on stomach, with board out front, 12 1/2 tombstone 
Even's- on back, board over your head in the air
1 x 200 pull breathing pattern 3/2, 3:30

8 x 25 Fins :30

Odd's- tarzan

Even's- butterfly kick

1 x 200 pull breathing pattern 3/2, 3:30

11 x 75 1:15

1-5 Descend

6-7 Easy

8-11 Descend

5 Minute Easy pull

11 x 75 1:15

1-3 Descend

4 Easy

5-7 Descend

8 Easy

9-11 Descend

Total 3300 yards + Warm Up

Group B/C

1 x 300 with fins 

  25 Fingertip drag

  25 Fast recovery

  25 Kick on side

1 x 200 pull breathing pattern 3/2

8 x 25 Kick Fins :30

Odd's - 12 1/2 on stomach, with board out front, 12 1/2 tombstone 

Even's- on back, board over your head in the air

1 x 200 pull breathing pattern 3/2

8 x 25 Fins :30

Odd's- tarzan

Even's- butterfly kick

1 x 200 pull breathing pattern 3/2

11 x 75 1:20/1:40

1-5 Descend

6-7 Easy

8-11 Descend

5 Minute Easy pull

11 x 75 1:20/1:40

1-3 Descend

4 Easy

5-7 Descend

8 Easy

9-11 Descend

Total 3000 Yards + Warm up

Group D

1 x 300 with fins

  25 Fingertip drag

  25 Fast recovery

  25 Kick on side

1 x 200 pull breathing pattern 3/2

8 x 25 Kick Fins :40

Odd's - 12 1/2 on stomach, with board out front, 12 1/2 tombstone 

Even's- on back, board over your head in the air

1 x 200 pull breathing pattern 3/2

8 x 25 Fins :30

Odd's- tarzan

Even's- butterfly kick

1 x 200 pull breathing pattern 3/2

11 x 75 2:00

1-5 Descend

6-7 Easy

8-11 Descend

5 Minute Easy pull warm down

Total 2250 + Warm up