WFB Masters: 04/17/17 - 4x50's, vertical kick, pulling

Warm up:
10' solo
12x25 on 40" w/fins - kick/drill/swim x25s
- Drill: Tarzan/head up freestsyle: https://www.youtube.com/watch?v=dhhxeyWeh_s&list=PLQNRt0Ix5GD5LRUCUGOFOkDBo1snRnquO&index=16
- On that video, focus on the 2nd 50 and the head position a bit more than hand entry.
(800ish warm up)

Main Set:
4x50 @90%
- Touch the wall then 15" of vertical kicking and push right off to start the 2nd 50. You'll do 15" of vertical kicking between each 50 and after the last 50.
400 Pull - cruise
4x50 @85%
- Same deal with 15" vertical kick between 50's
300 pull - every 3rd 25 push
4x50 @80%
- Same deal
200 pull - negative split
4x50 @75%
- same deal
100 pull - hard effort
(1800 main/2600 total)

Back end set:
6-8x100 on 10" rest
- Keep the effort around 70-75% and let the little rest do the work for you, the effort will start to catch up with you on the back end.
(700ish set/3300 total)

Warm down:
100 swim
100 kick w/fins
100 easy swim
- Total: 3600