Masters 11/28
Warm up:
New drill** 3/4 catch up freestyle** see video:
https://m.youtube.com/watch?v=b68D6Mfdvzg
4x200s @ 3:15
#1-2 free 50 swim/50 drill...3/4 catch up free
#3-4 free w/fins breathing 3,5,7 continuous ***keep strokes nice and long
Kick set:
Do 3 times-
4x25s sprint kick w/fins @ :30
1x50 easy kick @ 1:30
Main set:
6/5x100s...25 fly fast/25 fly drill (1 pull /50 bk swim fast @ 2:10/2:20
6/5x75s...25 bk kick/25 breast drill (kick-pull-kick)/25 breast swim fast @ 1:45/2:00
6/5x50s...swim with fins fast free @ :50
6/5x25s 3/4 catch up free @ :35
200 cool down