Masters 9/8/16
Warm up-
500/300 swim
300/200 pull breathing 3,5 by 25
Focus on Early Vertical Forearm:
https://m.youtube.com/watch?v=L6R2jnYBeeA
8x25s sprint cycle @ :30/:40
1-4 free
5-8 choice
(1000/700)
Drill set: Breaststroke
https://m.youtube.com/watch?v=l00tfMwHvMI
3x50s 3 second glide
3x50s kick pull kick
3x50s regular breast
(450)
Kick set with fins-
16x25s @ :40
1-4 fast kick no splash
5-8 easy
9-12 all out
13-16 fins off, breaststroke kick
(400)
Main set:
10/6x75s @ 1:40/1:50
Odds: free take at least 3 dolphin kicks, last 25 go as far as you can u/w dolphin
Evens- IM no free
(750/450)
12x50s @ :55/1:00 in groups of 4
1- easy
1- drill
2- fast
Last round choice, all others free
(600)
Cool down
3200/2600
