Masters 1/13/18
Warm up-(1200)
400 swim descend the 100s
200 IM build/drill
4X100s @ 1:40 last 25 is hypoxic rotation- 4,3,2,1 breaths
8x25s sprint cycle @ :30
Technique focus- 3Xs (825)
1 x 75 @ 1:20 - fast breakouts, 6 fast strokes of each wall choice of stroke, then easy free
2 x 50 @ :55 - work on fast turn, accelerate in and out of the wall
4 x 25 @ :30 - perfect finish
Swim/kick- 2Xs (1000)
4x75 swim
Rd 1 free @ 1:15 goal time 5 seconds under 100 free time
Rd 2 IM no free @ 1:20 goal time 5 seconds under 100 IM time
*if you know your times*
1x100 all out kick @ 2:10
1x100 easy swim @ 2:00
100 cool down
