WFB Masters 05.16.17: Medley day with free option

Warm up:

10' solo

12x25 w/fins on 40" - kick/drill/swim x25's 

Drill of choice: https://www.youtube.com/playlist?list=PLQNRt0Ix5GD5LRUCUGOFOkDBo1snRnquO

(800ish warm up) 

Main Set: 3 rounds - Medley option

2x100 as 25 stroke/25 free on 130/145/200

200 Pull on 30" rest

- Breath every 3rd stroke

2x100 IM on 140/150/200

- Desc #1-2 and by round

(600 round/1800 main set/2600 total) 

Main Set: 3 rounds Freestyle option 

2x100 on 20" rest

- 50 breathing to your weak (non-dominant) side

- 50 normal free

200 Pull on 20" rest

- Breath every 3rd stroke

2x100 IM on 140/150/200

- Desc by round.

- Rd #1: 80

- Rd #2: 85%

- Rd #3: 90%

(600 round/1800 main set/2600 total) 

Add on set for those staying later: 

4x150 on 30" 

- kick/drill/swim x50

- Fins optional 

3x300 on 30" 

- Odd: Pull and 50 cruise/25 push

- Even: No gear and 50 cruise/25 stroke

(1500 set/4100 total) 

Warm down

200 mixer

- Total: 2800 or 4300