WFB Masters 04.24.17: Pyramid style

Two options for the main set today, just based on how much you think you can get in during the hour swim.

Warm up:
10' solo
12x25 w/fins on 40" - kick/drill/swim x25's
- Drill: https://www.youtube.com/watch?v=FZPRzX2CBZc&index=18&t=1s&list=PLQNRt0Ix5GD5LRUCUGOFOkDBo1snRnquO
(800ish warm up)

Main Set option #1: 2700 main set
300 on 20" rest
- Breath every 3rd stroke then 5th stroke by 50's
600 on 30"
- Pull and Negative Split
900 on 30"
- 100 cruise/50 push - do that 6x and it equals 900.
600 on 30"
- Pull and build by 200's
300 strong effort
(2700 set/3500 total)

Main Set option #2: 1800 yards
200 on 20" rest
- Breath every 3rd stroke then 5th stroke by 50's
400 on 30"
- Pull and Negative Split
600 on 30"
- 100 cruise/50 push - do that 4x and it equals 600.
400 on 30"
- Pull and build by 100's
200 strong effort
(1800 set/2600 total)

Warm down:
100 swim
100 kick
100 swim
= 2900 or 3800 total