Masters 5/12/18
Warm up-
3x150s @ 2:45
50 swim/50drill/50 kick
2x200s @ 3:20 pull, build, breath 3,5 by 25
(850)
Skill set-
8x50s @ 1:00...2 of each stroke
Count strokes each 25, negative split 50 and keep stroke count the same each 25
(400)
Main set:
Do 4Xs:
4 x 25 @ :45 strong, good distance per stroke, odds- start with 10 second wall kick
Evens- start with 10 second vertical kick
2 x 100 @ 1:45 negative split (second 50 faster than the first)
2 x 50s @ :50 all out
1 x 100 Easy @ 3:00
Rd 1- free
Rd 2- choice
Rd 3- free with fins
Rd 4- choice
(2000)
Cool down
