Masters 12/10/15
Warm up:
300 swim
200 kick
200 pull
8x25s IMO @ :40
Odds drill
Evens build
8x50s @ :55 kick with fins
Odds- whitewater
Evens- no whitewater
Main set:
Do 4Xs:
4 x 25 @ :40 strong, good distance per stroke
2 x 100 @ 1:45 negative split (second 50 faster than the first
4 x 25 @ :30 all out
Rd 1&3-free
Rd 2&4-choice
Cool down
