Masters 1/2/18
Warm up- (1200)
12x100s
Swim 4 @ 1:40
Kick 4 with fins @ 2:00
Pull 4 @ 1:40
Fly drills with fins (400)
8x25s @ :30 free kick fly arms slow
Focus on pinkie out first, thumbs down on recovery, fingertips point out
8x25s @ :30 1 pull 4 kicks
Focus on pressing chest so hips come up, 2 strong dolphin kicks per stroke
Main set- (1600)
2Xs
5x100s @ 1:30 free
Easy speed 1st 25, build middle 50, sprint last 25 no more than 3 breaths
12x25s @ :30 3 of each stroke
Cool down-
100 easy
