Masters 6/15/17
Warm up-
400 swim
8 x 50s @ 1:10 25 streamline kick/25 drill
8 x 25s @ :30 cycle 1-4 fr 5-8 choice
(1000)
Drill set:
Long axis drill: one arm free or back with off arm at thigh. Focus on kick driven swimming and rotation. 3 free, 3 back
6 x 50 @ 1:00 25 drill/ 25 swim
Short axis drill: 3 fly stks, 3 Br stks.
Focus on keeping the same body motion regardless of stroke.
6 x 50 @ 1:00 25 drill/ 25 swim
(600)
Main set- 2Xs-
3 x 100 @ 1:40- descend to all out effort
Rest :30
8x50 @1:00
Odds - all out stroke, no free
Evens- easy recovery free
Rest 1:00
(1400)
Cool down
