Masters 3/24/18
Warm up-
500 swim
300 pull breathing 3,5 by 25
8x25s sprint cycle @ :30
1-4 free
5-8 choice
(1000)
Drill set: Breaststroke
3x50s 3 second glide
3x50s kick pull kick
3x50s regular breast
(450)
Kick set with fins-
16x25s @ :40
1-4 fast kick no splash
5-8 easy
9-12 all out
13-16 fins off, breaststroke kick
(400)
Main set:
10x75s @ 1:30
Odds: free take at least 3 dolphin kicks, last 25 go as far as you can u/w dolphin
Evens- IM no free
(750)
12x50s @ :55 in groups of 4
1- easy
1- drill
2- fast
Last round choice, all others free
(600)
Cool down
3200
