WFB Masters 04/03/17 - 2x600/400/200

Got in some more pulling work today and a nice distance-ish set.

Warm up:
10' solo
12x25 w/fins on 40" - kick/drill/swim x25's.
- Drill: 6-3-6 - https://www.youtube.com/watch?v=twI00MX2M-k&list=PLQNRt0Ix5GD5LRUCUGOFOkDBo1snRnquO&index=4
(800ish warm up)

Main Set:
2x600 on 40" rest
- #1: Pulling, steady 60-70% effort
- #2: No gear - build by 200's to 80-85%
2x400 on 30" rest
- #1: Pulling, steady 60-70%
- #2: No gear, Negative split
2x200 on 20" rest
- #1: Pulling, steady 60-70%
- #2: No gear, build by 50's to 85-90%
(2400 main/3200 total)

2nd set:
12x50 on 1:00/1:10/1:15 - pick an EASY interval so you still get 20" on the easy 50's.
- #1: ALL OUT
- #2 & 3: EASY
(600 set/3800 total)

Warm down:
200 easy - with 100 worth of kicking in there if you'd like
- Total: 4000