WFB Masters workout 3/30/17: 3x(4x50/200/2x100)

Thursday is an IM day but with a freestyle alternative, so I will give you both options.

Warm up:
10' solo
12x25: Kick/drill/swim with fins on.
- IM Option: Do this in IM order
- Free option: Do either thumbscrape or head tap drill
https://www.youtube.com/watch?v=j97Hjtal7Vc&index=12&list=PLQNRt0Ix5GD5LRUCUGOFOkDBo1snRnquO&t=1s
https://www.youtube.com/watch?v=y4rb8ta3P4k&index=14&list=PLQNRt0Ix5GD5LRUCUGOFOkDBo1snRnquO
(800-ish WU)

Option 1: IM option - 3 rounds, descend by round
4x50 on 100
- Fly/back, back/breast, breast/free, free/fly
200 freestyle - mellow for all 3 rounds - aka don't descend this
- 30" rest on this
2x100 IM on 130/145/200
- Optional 100 easy between rounds
(2100 main w/100 easy/ 2900 total)

Option 2: freestyle - 3 rounds, descend by round
4x50 on 100/110
- Desc #1-4 & desc by round... so play it smart.
200 pull - mellow effort, aka don't descend
- 30" rest after pull
2x100 strong - 1st round at 80-85%, 3rd round at 90-95%
(1800 main/2600 total)

I had 3 hang around after the main group, I did individual sets for them based on what they needed to focus on - roughly 800 yards of drills and swimming.

Warm down:
100 easy swim
100 kick w/fins
100 easy swim
- Option 1 total: 4000
- Option 2 total: 3700