WFB Masters 04/18/17: 12x50, 2x300, 6x100 medley and free options

Warm up:
10' solo
12x25 w/fins on 40" - kick/drill/swim x25's
- Drill: Head up freestyle - https://www.youtube.com/watch?v=dhhxeyWeh_s&list=PLQNRt0Ix5GD5LRUCUGOFOkDBo1snRnquO&index=16
(800ish warm up)

Main Set: Medley option
12x50 on 100/105/110
- #1: FL/BK
- #2: BK/BR
- #3: BR/FR
- #4: Easy free
-- Desc by round, except keep the easy free, easy during all rounds
2x300 Pull on 30" rest
- every 4th 25 push
6x100 on 145/200/215
- #1-2: 50 back/50 free
- #3-4: 50 breast/50 free
- #5-6: IM
(1800 main/2600 total)

Main Set: Freestyle option
12x50 on 100/105/110
- #1-3: 70%
- #4: Easy
- #5-7: 80%
- #8: Easy
- #9-11: 90%
- #12: Easy
2x300 Pull on 30" rest
- every 4th 25 push
6x100 on 145/200/215
- Desc 2-2-2 to 85-90%
(1800 main/2600 total)

Warm down
100 swim
100 kick
100 swim
- Total: 2900