Masters 1/16/18
Warm up- (1300)
400 swim
400 pull alternate 50 free/50 back
300 kick
200 IM
Drill- (400)
16x25 @ :30
4 of each stroke 2 drill 2 fast
Fly- 1 pull 4 kicks
Back- closed fist, focus on the pull
Breast- kick-pull-kick
Free- closed fist, focus on pull, early vertical forearm
Main set- (1800)
8 x 25 FR fast halfway no breath @ :35
2 x 300 FR @ 4:30
8 x 25 FR kick w/board (sprint) @ :35
2 x 300 FR @ 4:30
8 x 25 U/W FL kick w/fins @ :35
100 cool down
