Gold/Senior  -  Workout #1

W          200 Free – 50 Blast Kick no board – 8-Min

A            25 Blast Kick – 25 Sit & Scull  -  2 X Each Stroke – IM Order

                             One way Blast – one way sit-& scull  from start postions

 B            5-minute Swim

 C            Mid-Start 25’s  -- X6 @ :30 … Turn Focus – bottom arm / Streamline / breath past flags/no

               Looking at wall

 D            6 X 100 Freestyle @ 1:30 (LNS 1 & 2)   1:40 (LNS 3 & 4)

                6 X 100 Backstroke @ 1:40 (1 & 2)   1:50  (3 & 4)

 E           

                                   Free                            NON                      Free            R :30 / 2 Breaths/length

                         Brick Set - # of lengths (4, 5, 6) choice stroke , 2-breaths/length, OPEN Turns

 F            5-Min Choice Drill  --  At least 4 different drills    -  FOCUS