Masters 4/6/17
Warm up-
400 swim
200 Kick
8x50s choice @ 1:00 25 build into fast turn/25 drill
8x25s @ :30 sprint cycle 4-free, 4-choice
(1200)
Main set-
#1)
8 x 50 4-free 4-choice descend 1-4, 5-8 @ 1:15
1 x 100 easy
8 x 25 free @ :45 fast!
1 x 100 easy
2 x 200 free 85-90% effort @ 4:30
75 swim/rest 10s, 75 swim/r 10s, 50 swim
(1200)
#2) optional for state swimmers
3x100s @ 1:50 pull last 25 3 breaths only
4x75s @ 1:15 choice with fins 50 build 25 fast
(600)
State swimmers- 2x25s fast from block with a turn
200 cool down
