Masters Thursday 11/10
Please let Coach Paul or I know if you are planning to swim the meet in Munster this weekend.
Warm up
400/300 swim
6x50s kick with fins on side or back @ 1:00
6/4x75s swim drill swim @ 1:30
6x25s build @ :30 at least 6 dolphin kicks off the wall fly, back, or free
(1300/1050)
Drill set
8x50s @ 1:00 2 of each stroke
Fly- 1 pull 4 kick
Back- 3 pull 6 kick
Breast- kick pull kick
Free- 3/4 catch up
(400)
Main set:
You need to do a little homework and think of a goal 200 free time for the next set (if you don't that's okay you'll just do them best possible average).
12/8x50s @ 1:00 hold your 200 pace for 3, every 4th one is easy
(600/400)
6/4x100s @ 1:30/1:50 descend 1-3, hold #3 time for 4-6
2 starts with break out
100 easy
