Masters 12/17/16
Warm up:
6/4 x 100s @ 1:45 50 drill, 50 build choice
8 x 50s @ :55 descend 1-4, 5-8
8/4 x 25s @ :40 streamline kick on back choice
(1200/900)
Pull set:
10/6x50s @ 1:00
Odds- pull buoy at ankles
Evens- pull think about hip rotation
Nice and strong long freestyle
(500/300)
Main set:
6x75s @ 1:20/1:30 choice
50 build rest 5 seconds 25 fast
6/4x50s @ 1:00 kick with fins
12/8x25s @ :30 3 fast/1 easy choice, groups of 4
6/4x50s @ :50 swim with paddles
(1350/1050)
Cool down