Masters Tuesday 1/9/18
Warm up-(1250)
500/300 swim
3x150s @ 2:30 pull, breath 3,5,7 by 50
6x50s @ :50 25 choice build/25 free
Kick set-(500)
10x50s streamline on back kick with fins @ 1:10,
10 second vertical kick at the 25, arms crossed on chest
Main set-(1550)
10x75s free @ 1:10/1:30
1-drill, 4-descend (or 500 pace ex.~6:00=54s)
on the drill focus on an early vertical forearm
Rest 1 minute
12x50s choice @ :55/1:00
1-drill, 3-descend (or 200 pace)
Focus on great technic during the drill 50 and holding that stroke while swimming faster!
8x25s @ :30 4 all out add up for 100 time, 4 easy
Cool down (200)
4x50s free ascend @ :50 OR 200 easy swim
Total-3500
