Masters 11/21/17
PRACTICE ON THURSDAY 11/23 WILL BE FROM 6-7:30am.
Happy Thanksgiving!
Warm up:
4 x 250s @ 4:10
100 swim Free
100 drill/build/drill/build choice
50 streamline kick on back
6x75s @ 1:20 descend in groups of 2
Odds-Free
Evens-IM no free
(1450)
Drill set- (750)
3Xs
10x25s @ :35
Odds- Drill
Evens- max distance per stroke
Rd1- fly (2 strokes fly 2 strokes breast)
Rd2- back (3 pull 6 kicks)
Rd3- breast (2 strokes head down 1 up)
Main set: 4X (1000)
2 x 100s @ 1:40 75 Free IMO by round
1 x 50 @ 1:40 all out kick stroke by round
Bank rest on kick
Cool down
