Masters 7/11/17
Warm Up:
500 (150 free/100 IM)
6x50 @ 1:00 build/drill
8x25s sprint cycle @ :40
(1000)
Main Set:
1x200 FR @ 3:15
6 x 50 FR @ :50 swim w/paddles (hold long stroke count, descend 1-4 by increasing kick each 50)
1x200 FR @ 3:15
6 x 50 Breast @ 1:05
1x200 FR @ 3:15
6 x 50 Back @ 1:00 (descend 1-4 by increasing arm speed throughout each 50)
1x200 FR @ 3:15
6 x 50 FL w/fins (increase number of kicks off wall each 50, descend 1-4)
(2000)
