Masters 2/7/17
Warm up-
400/200 swim
300/200 pull
300/200 kick
(1000/600)
Drill set: (freestyle drill)
6x75s @ 1:30 50 free drill/25 swim
2- 25 right arm/25 left arm
2- 3pull 6kick
2- 3/4 catch up
(450)
Skill set:
10/6 x 50s @ 1:10 WITH FINS!
25 underwater at least halfway then easy free
25 fast free 2 breaths only
(500/300)
Main set:
3/2Xs---
10 x 25
1 x 100 easy between rounds
Rd1- free @ :30
Rd2- back @ :35
Rd3- fly or breast @ :40
(1-drill, 4-fast, 1-drill, 4-fast)
Fast is 100 pace
(1050/700)
100 easy
Total- 3200
