Masters Thursday 12/14/17
Warm up-
400 Free
2x200 1-Free, 2-IM drill/swim @:15 sec rest
2x100 @ 1:30 Free…fast/easy by 25
4x50 @ :55 IMO…5 fast break out strokes off each wall then easy free
(1200)
Main set-
X2: (1st rd=swim is fast; 2nd rd=Kick is fast)
4x125 IMO @ 2:20/2:30
1. 75 Swim/50 kick on back
(Fly 75 can be fly-free-fly)
2. 50 Swim/75 kick with board
1 min rest in between rounds
(1000)
8X75 @1:20 50 build free, rest 5 sec, 25 fast IMO
8x50 1:00 pull, IMO down, free back
(1000)
100 easy
Total-3300
