WFB Masters 04/04/17: 4x(6x25, 2x100, 150) - IM order

Late to actually posting this, but here you go!

Two main set options, Medley and Free.

Warm up:
10' choice
12x25 w/fins on 40"
- Drill: 6-3-6 - https://www.youtube.com/watch?v=twI00MX2M-k&index=4&list=PLQNRt0Ix5GD5LRUCUGOFOkDBo1snRnquO
(800-ish warm up)

Main Set: Medley option
4 rounds of the below - IM order
6x25 on 30/35/40
- #1-2: Drill
- #3: Stroke
2x100 IM on 130/145/200
150 easy free
(2000 main/2800 total)

Main Set: Freestyle option - 4 rounds
6x25 on 30/35/40
- #1: Fast
- #2-3: Easy
2x100 strong on 20"
150 pull - easy
(2000 main/2800)

Warm down:
200

Total: 3000