Workout of the Week for September 24

Flying Backwards

400 Free
400 Reverse IM

4x75 shoulder roll on back (25), 7&7 (25), swim back (25) RI:15
6x50 K Fr (25) S Fr (25) RI:25

12x100 every 4th do fly for the first length and for all those in between do back for the last length. Interval= 1st swim +:20
5x3x25 (15) K with fins under water as far as you can alternating on your back, dolphin and flutter on :30
4x150 by 50s #1 fly, bk, brst/ #2 fly, bk, free/ #3 fly, free, free/ #4 all free RI :30 WORK THE KICKS

Total 3600