Masters 9/30/17
Lanelines need to come out in the deep end. Thanks for your help. Please exit the pool at 7:00am.
Warm up-
400 Reverse IM (100 of each stroke)
25 drill/50 swim/25 build
200 pull breathing 3, 5 by 25
8 x 50s 25 right arm 25 left arm @ 1:00
1-4 free, 5-8 back, off arm at side or out front whichever you are comfortable doing
One arm free video-
https://m.youtube.com/watch?v=UJ5eLHlSMq4
(1000)
Kick set-
16x25s @ :40 with board or on back
kick with fins odds- fly, evens- free
(400)
Main set-
Do 2Xs (2nd time w/fins)
1x100 50 fly/50 bk @ 1:50
1x200 Free @ 3:00
1x100 50 bk/50 br @ 1:50
1x200 IM @ 3:30
1x100 50 br/50 fr @ 1:50
1x200 Free @ 3:00
(1800)
cool down
3200