WFB Masters 04.27.17: The 6 Pack

Warm up:
10' solo
12x25 w/fins on 40" - kick/drill/swim x25's
- Drill of choice from this list: https://www.youtube.com/playlist?list=PLQNRt0Ix5GD5LRUCUGOFOkDBo1snRnquO
(800ish warm up)

Main Set: Option #1 - 2400 Yards with intervals
6x25 at 85% on 25-30" interval
100 easy swim
200 pull at 60%
6x50 at 85% on 50/55/100
100 easy swim
200 pull at 60%
6x75 at 85% on 110/115/120
100 easy swim
200 pull at 60%
6x100 at 85% on 125/130/140+
(2400 set/3200 total)

Main Set: Option #2 - 2100 yards on seconds rest
6x25 at 85% on 10" rest
50 easy swim
150 pull at 60%
6x50 at 85% on 10" rest
50 easy swim
150 pull at 60%
6x75 at 85% on 10" rest
50 easy swim
150 pull at 60%
6x100 at 85% on 10" rest
(2100 set/2900 total)

Add on yards
2x500 on 30" rest
- 100 cruise, 25 push
- Focus on your form, keeping it together after a hard set, mainly try to focus on 1 thing to work on so you're also not overwhelmed.
(1000 set/4200 or 3900 total)

Warm down:
100 swim
100 kick
100 swim
- Total: 4500 or 4200 or 3500 or 3200.