WFB Masters 05.22.17 - Things that equal 500

Warm up:
10' solo
12x25 on 40" as kick/drill/swim x25 with fins
Drill of choice: https://www.youtube.com/playlist?list=PLQNRt0Ix5GD5LRUCUGOFOkDBo1snRnquO
(800 WU)

Main Set:
500 pull on 30" rest
- 100 cruise/25 push
2x250 on 20"
- Negative split
4x125 on 145/200/210+
- Let the interval do the work, swim steady 70-80% on what should be 10-15" rest
10x50 on 1min
- #1: Easy/Fast
- #2: Fast/EZ
- #3: EZ
- #4&5: Fast
(2000 main set/2800 total)

Add on set:
400 pull on 30"
- Build x100's
4x100 on 20"
- 25 kick/50 swim/25 kick
2x200 on 20"
- 50 drill/50 swim
(1200 add on/4000 total)

Warm down
100 swim
100 kick
100 swim
- Total: 3100 or 4300