Masters 10/4/16
Warm up-
400/300 Reverse IM (100 of each stroke) 25 drill/50 swim/25 build
200/100 pull breathing 3, 5 by 25
8/6x50s 25 right arm 25 left arm @ 1:10
1-3 free, 4-6 back, off arm at side or out front whichever you are comfortable doing
One arm free video-
https://m.youtube.com/watch?v=UJ5eLHlSMq4
(1000/700)
Kick set-
16/12x25s @ :40 with board or on back
kick with fins odds- fly, evens- free
(400/300)
Main set-
Do 2Xs (2nd time w/fins)
1x100 50 fly/50 bk @ 1:50/2:10
1x200/150 Free @ 3:00/3:30
1x100 50 bk/50 br @ 1:50/2:10
1x200 IM @ 3:30/4:00
1x100 50 br/50 fr @ 1:50/2:10
1x200/150 Free @ 3:00/3:30
(1800/1600)
cool down
3200/2600