WFB Masters 04.20.17: Medley and freestyle options

Pool was closed today due to the power being out then realizing the pump was off once the power came back on. Here's a workout for your swimming pleasure. I got the idea off of "Workouts off the Beaten Path" blog, which I had never seen till google enlightened me.

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

Main Set: Medley option - IM order for 4 rounds of the below
2x25 kick on 15" rest
2x50 on 15" rest
- 25 drill/25 stroke
2x100 on 20-30" rest
- Round 1: fly/free/fly/free
- Round 2: back/free/back/free
- Round 3: breast/free/breast/free
- Round 4: IM
150 pull on 30" rest - a little extra before starting the next round
(500 round/2000 main/2800 total)

Main Set: Freestyle option
2x25 kick on 15" rest
2x50 on 15" rest
- Breath every 5th stroke
2x100 on 20-30" rest
- Round 1: 60% effort
- Round 2: 70%
- Round 3: 80%
- Round 4: 90%
150 pull mellow on 30" rest - a little extra before starting the next round
(500 round/2000 main/2800 total)

Warm down:
100 easy swim
100 kick w/fins
100 easy swim
- Total 3100 yards