Masters 4/7/18
Warm up-
500 free with fins-
75 swim/50 kick (25 dolphin arms at side/25 underwater dolphin)
12x25s @ :30 4 of each stroke
Odds- fast/easy
Evens- easy/fast
(800)
Pre set-
8x75s @ 1:15 25 kick/25 drill/25 fast
Choice
(600)
Main set -
4x400s @ 7:00
200 free/100 IM/100 kick
(1600)
200 cool down