Masters 8/25
Warm up:
300 free
300 IM...75 of each stroke (25 right arm/25 left arm/25 closed fist)
Drill set:
8x50s swim @ 1:00/1:15
1-4 free 25 right arm/25 left arm
5-8 back 25 right arm/25 left arm
Kick: w/fins (600)
25 easy
25 fast
25 easy
50 fast
25 easy
75 fast
25 easy
100 fast
Go back down do not repeat the 100 fast
Rest 10 seconds between each
Main set:
1x200
2x100s
4x50s
Rd1- 200 IM drill @ 3:30/4:00, 100s IMs @ 1:40/2:00, 50s backstroke @ 1:00/1:10
Rd2- 200 free @ 2:45/3:15, 100s free @ 1:20/1:40, 50s free @ :50/1:00
200 cool down