Masters 6/11/16
Warm up:
300 swim
200 pull
8x50s IMO @ 1:00/1:15
2 of each stroke
Odds drill
Evens build
(900)
6x50s @ :55/1:10 kick with fins
Odds- whitewater
Evens- no whitewater
(300)
Main set:
Do 4Xs:
4 x 25 @ :45 strong, good distance per stroke, odds- start with 10 second wall kick
Evens- start with 10 second vertical kick
2 x 100 @ 1:40/2:00 negative split (second 50 faster than the first)
2 x 50s @ :50 all out
1 x 100 Easy @ 3:00
Rd 1- free
Rd 2- choice
Rd 3- free with fins
Rd 4- choice
(2000)
Total- 3200
