Masters 9/10/16 5:30-6:30 AM!!!
Warm up:
6 x 100s @ 1:40/2:00 50 drill, 50 build choice of stroke
8 x 50s @ :55 descend 1-4, 5-8
8 x 25s @ :40 streamline kick breaststroke on back
(1200)
Pull set:
12/6x50s @ 1:00
Odds- pull buoy at ankles
Evens- pull think about hip rotation
Nice and strong long freestyle, engage your core and focus on rotation
(600/300)
Main set:
5/3x200s @ 4:00 done like this:
1x75 @ 1:15 long and strong
3x25s @ :30 work the kick
1x 50 @ 1:15 fast
(1000/600)
6/4x50s @ 1:15
25 underwater/25 swim
(300/200)
100 cool down