Masters 8/22
Warm up:
500 swim...alternate 150 free 100 IM drill
5 x 75 kick w/board build by 25 @ 1:30/2:00
Main set:
1 x 200 IM drill...rest :20
5 x 50 FR PULL w/paddles fast @ 1:00
2 x 150 IM-FR...rest :20
5 x 50 FR KICK w/fins fast @ 1:00
3 x 100 IM...6 dolphin kicks, double u/w pull outs...rest :15
5 x 50 FR SWIM w/paddles fast @ 1:00
4 x 50 IMO drill...rest :10
5 x 50 FR SWIM w/fins & paddles fast @ 1:00
1x100 easy
1x100 IM fast from the blocks
1x100 cool down
