WFB Masters 05.24.17 - 25/50/75/100's

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: 3 rounds - Rd. 1: Pull, Rd. 2-3: no gear
4x25 on 30" at 85%
4x50 on 1:00
- Breath every 7th stroke, 5th, 5th, 3rd by 50.
4x75 on 115/120/130
- Build and Desc
100 cruise
(700 round/2100 set/2900 total)

Add on set:
Triathletes:
- 3x400 on 30"
-- 100 strong/250 steady/50 strong
Swimmers:
- 4x125 on 20"
-- 100 cruise swim/25 fast kick w/board
- 3x200 on 30"
-- 75 build/25 fast back or breast
(1200 or 1100 set/4000ish total)

Warm down
100 swim
100 kick
100 swim
- Total: 4300 or 3200