Masters 10/12/17
Warm up:
100 swim
4 x {100 drill/build/drill/build choice
50 IMO kick
Kick set:
9 x50s @ 1:00
Every 3rd 50 is all out (3,6,9)- see how fast you can go, get faster each one!!
Main Set:
500 FR swim w/paddles
5 x 100 IM (descend 1-5) @ 1:50/2:10
10 x 50 FR pull @ 1:00
(1 fast , 2 easy focusing on distance per stroke)
20 x 25 5 of each stroke @ :40
(25 fast, 25 drill, 25 fast, 25 streamline kick, 25 fast do that pattern for each stroke)
Cool down
