Masters 10/6
Focus: Freestyle Recovery (see article and videos)
http://www.usaswimming.org/ViewNewsArticle.aspx?TabId=0&itemid=6219&mid=14491
Warm up:
3/2x200s @ 3:10/3:30
1-swim
2-swim & negative split 100s (the second 100 is faster than the first)
3-swim & descend by 50s within the 200
5/4x100s Pull w/paddles @ 1:30/1:40- focus on the recovery and where the hand is entering the water
6/4x75s kick with fins @ 1:10/1:20 (25fast/25 easy/25 fast)
Main set:
5/4 x 50 FR @ :55/1:05 focus on good streamlines, MDPS, recovery & keeping your elbow up underwater, do not let it drop
5/4 x 50 FR @ :50/1:00
5/4 x 50 FR @ :45/:55
5/4 x 50 FR @ :40/:50
5/4 x 50 FR @ :55/1:05 hold faster time than 4th set of 50's
200 cool down