Masters 10/14/17
GO CUBS GO!
Warm Up:
500 (150 swim/100 kick)
6/4x 50 @ 1:00 build/drill
8/4x25s sprint cycle @ :40
(1000/800)
Main Set:
1x200 FR @ 3:00/3:30
4 x 50 FR @ :50/1:00 swim w/paddles (hold long stroke count, descend 1-4 by increasing kick each 50)
1x200 FR @ 3:00/3:30
4 x 50 Breast @ 1:00/1:00
1x200 FR @ 3:00/3:30
4 x 50 Back @ 1:00 (descend 1-4 by increasing arm speed each 50)
1x200 FR @ 3:00/3:30
4 x 50 FL w/fins (increase number of kicks off wall each 50, descend 1-4)
(1600)
20x25s choice @ :30/:40
1-4...3-4 fast breakout strokes
5-10...flag to flag fast
11-15...work on closing speed- fast finish
16-20...all fast, add up for 100 time!
(500)
100 cool down
