Gold / Senior Workout #2              

W          400 Free / 300 Non-Free / 400 IM (D-S)

A            KICK      6 X 100 Choice   (25 Tombstone / 50 BLAST / 25 Mod)    R 15.                             

B            CHOICE STROKES:

50 Drill – 50 BLAST   |                                 Drills:    Free – Underdog or Sailboat

              100 Swim – Build      |    X 6 Rounds                        Back – 6-3-6  or  Single Arm

              Blast 25                      |                                                Brst -   Karla or Brst Arms w/flutter

                                                                                                   Fly -     Karla  or S-S-D-D                                          

C            3 X 200 Pull        (Pads/Snork – OK)

              1-Back or Free

              2-Brst or Fly

              3-Choice

 D           20 X 25 @ :25 Free

              20 X 25 @ :30 Choice Non-Free