Masters 3/29/16
Warm up :
300/200 free every 3rd 25 is fingertip drag drill
300/200 pull breathing 3,5,7 by 25
300/200 kick rotate 25 flutter/25 dolphin
Skill set:
9x50s WITH FINS, FREE
3-right side/left side kick
3-right arm/left arm swim
3-3P/6K
Main Set:
SWIM (hold the same time for all 50s)
1 x 50 @ :40/:50
2 x 50 @ :45/:55
3 x 50 @ :50/1:00
4 x 50 @ :55/1:05
SWIM (hold the same time for all 100s)
4 x 100 @ 1:30/1:45
3 x 100 @ 1:40/1:55
2 x 100 @ 1:50/2:05
1 x 100 @ 2:00/2:15
150/50 Cool Down
Total Yards- 3000/2600
