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Silver - 12&U - Workout #3

SILVER -12&U - Workout #3                  

Equipment – Board/Buoy/Pads/Fins

W          100 SKIPS  (Swim/Kick/IM/Pull/Swim)

A            FIN/KICK                                                        |           

              8 X 50 Kick w/Fins  FAST!!!!         FLY or FREE   Rest 10 

B            PAD /PULL      (Swim if you don’t have a pull buoy)

               200 IM 

 Rest 30 Seconds

               200 Free -  Breathing pattern – every 3

C            PAD/FIN  SWIM

               6 X 100 (3 Freestyle / 3 Choice))  Rest 20 Seconds 

D            SWIM  - 

              3 X 100  Non-Free Swim  Rest 20 Seconds    GOOD TURNS!!   Race in and out of turns

E            100 EZ