WFB Masters 04.25.17: IM day w/freestyle options 400/4x100

Warm up:
10' solo
12x25 on 40" w/fins - kick/drill/swim x25
- Drill: Pendulum swing - https://www.youtube.com/watch?v=FZPRzX2CBZc&index=18&t=1s&list=PLQNRt0Ix5GD5LRUCUGOFOkDBo1snRnquO
(800ish warm up)

Main Set: Medley option
6x50 on 1:00
- Odds: Free
- Evens: Stroke
400 Pull on 30" rest
4x100 IM on 145/200/210
- 70-80% effort, build into it if you will
400 Pull on 30" rest
4x100 IM same interval
- 80-90%, building into it if you'd like
(1900 main/2700 total)

Main Set: Freestyle option
6x50 on 1:00
- Odds: EZ
- Evens: Build
400 Pull on 30" rest
4x100 IM on 10" rest
- 70-80% effort, build into it if you will
400 Pull on 30" rest
4x100 on 10" rest
- 80-90%, building into it if you'd like
(1900 main/2700 total)

Add on set:
3x300 on 30" rest
- 50 at 90%, 200 at 70%, 50 at 90%
(900 set/3600 total)

Warm down
100 swim
100 kick
100 swim
- 3000 or 3900 total