WFB Masters 3/27/17 swim: 3x300/200/100 - 12x50

I've gotten a new gig for the next 9 weeks, coaching Masters at Whitefish Bay High School here in Wisconsin. I'm pretty stoked to be back on deck and figured I'd share that excitement by sharing the workouts! These are all SCY workouts, adapt as you need to.

Warm up:
10' solo swim - aka masters privledge warm up
12x25 w/fins on 30/40"
- #1: Kick only
- #2: Drill: thumb drag (hip to armpit)
-- https://youtu.be/j97Hjtal7Vc?list=PLQNRt0Ix5GD5LRUCUGOFOkDBo1snRnquO
-- Drill starts at 30" mark
- #3: Swim
(800 WU or so)

Main Set:
3x300 Pull on 400/430/500/530/600/630/700.
- Steady 70% effort
100 easy
3x200 Neg Split on 240/300/320/340/400/420
- 2nd 100 should be faster than the 1st 100 within each 200.
100 easy
3x100 on 130/145/200/215
- Desc #1-3 (aka 100 easy, 100 moderate, 100 fast).
100 easy
(2100 main/2900 total)

2nd set:
12x50 on 100
- #1-3: Easy
- #4: Fast
- #5-6: Easy
- #7-8: Fast
- #9: Easy
- #10-12: Fast
(600 set/3500 total)

Warm down: Tossing in drill work to reinforce the work done earlier in the set and end on a positive mental note.
200 easy swim
4x75 w/fins
- 50 drill (same drill as before), 25 easy swim
100 easy
(600 warm down/4100 total)