Masters 12/20
Warm up-
500/300 swim
200/100 IM drill
4x75s pull @ 1:30 breathing 3,5,7
Focus on fingertips going in first, keeping ear on shoulder when breathing.
8x25s @ :30 sprint cycle
(1200/900)
Kick set-
20/10x25s kick @:35/:40
4-fast, 1-easy
(500/250)
Main set-
2X's
3 x 100s
Rd 1 ALL free @ 1:40/1:50 50 build/25 Drill/25 Fast
Rd 2 stroke @ 1:45/2:00
50 is free 25 drill/25 fast stroke NO FREE
8/4 x 50s
RD 1 free @ :50/1:00
3-FAST, 1-EASY
(1400/1000)
Cool down