WFB Masters 04/06/17: 400-100 Medley or Free

Thursday equals an IM day with freestyle option

Warm up:
10' solo
12x25 w/fins on 40" - kick/drill/swim by 25.
- Drill: Clock drill - see notes from yesterday - https://www.youtube.com/watch?v=7ttW1QFB3k0
(800ish warm up)

Main Set: Medley option
400 pull on 45"
2x200 IM on 30" rest
300 pull on 30" rest
3x100 IM on 20" rest
- Desc #1-3
200 pull on 30" rest
200 IM on 20" rest
100 pull on 30" rest
100 IM Best effort
200 easy shake out
(2200 main/3000 total)

Main Set: Freestyle option
400 pull on 45"
2x200 Neg Split on 30" rest
300 pull on 30" rest
3x100 on 20" rest
- Desc #1-3
200 pull on 30" rest
200 HARD on 20" rest
100 pull on 30" rest
100 Best effort
200 easy shake out
(2200 main/3000 total)

Add on set:
12x75 on 20" rest
- Odds: 25 strong, 50 cruise
- Evens: 25 kick, 50 cruise
(900 set/3900 total)

Warm down:
100 easy swim
100 kick
100 easy swim

Total: 4200