Masters 10/19/17
Warm up-
400/300 swim
200 kick with fins
6x50s @ 1:00 build/drill
(900/800)
Drill set- butterfly with fins
2Xs
8x25s @ :35
Rd 1- 1/1/1 butterfly
1 left arm 1 right arm 1 together
Breath on the one arm strokes, head down on full stroke, exit palms up
Rd 2- 2 pulls/5 kicks
2 regular strokes then dive down and do 5 kicks in superman focusing on the dolphin undulation
(400)
Main set-
4/2x100s alternate 25 fly/25 free @ 1:50
2/1x200 free @ 3:20
1x400/300 swim with fins @ 6:00
2/1x200s pull @ 3:30 breath by 3s!!
4/2x100s descend 1-4 @ 1:30
(2000/1100)
3300/2400
