WFB Masters 05.23.17 - Medley and Free options

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: Medley - 3 rounds ASCENDING - start strong (85%) and ease up as you go (finish at 70%)
50 fly/back
50 back/breast
50 breast/free
50 free/fly
- 1:00 interval for #1-3, 1:30 interval for #4 giving you a bit more rest
2x100 IM on 140/150/200
300 Pull mellow
(2100 set/2900 total)

Main Set: Free - 3 rounds ASCENDING - start strong (85%) and ease up as you go (finish at 70%)
4x50 on 100
- #1-3: Round 1: 90% for all 3. Round 2: 80%, Round 3: 70%
- add 30" rest on #4
2x100 140/150/200
200 Pull mellow
(1800 set/2600 total)

Warm down:
100 swim
100 kick
100 swim
- Total: 2900 or 3200