Masters 1/11/18
If you have a punchcard please sign in at the table before getting in the water.
If this system is going to be taken advantage of it will be eliminated.
Thanks so much for your cooperation!
If you have a punchcard please sign in at the table before getting in the water.
If this system is going to be taken advantage of it will be eliminated.
Thanks so much for your cooperation!
Warm up-(1200)
500 Free last 25 is stroke no free
4x100 @ 1:45 drill/swim by 25
Odds: Free
Evens: Stroke no free
12x25 @ :30 sprint cycle 4-free, 4-stroke, 4-free
Kick set-4Xs with fins (500)
1x75 @ 1:40 dolphin kick with board or on back
1x50 @ 1:00 all fast kick choice
Main set-(1800)
4x125s IM @ 2:00
Rotate fast 50 IMO
(Ex #1 50 fly/25 back/25 breast/25 free)
8x50 @ 1:00
1,3: fly fast
5,7: back fast
Evens: easy free
4x125 @1:50
Rotate fast 50 IMO
(Ex #1 50 fly/25 back/25 breast/25 free)
8x50 @ 1:00
1,3: breast fast
5,7: free fast
Evens: easy free
100 cool down
Total-3600
