WFB Masters 04.27.17 swim: Medley and Free options

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: Medley option: 2 rounds
3x50 on 100/105/110
- Fl/Bk, Bk/Br, Br/Fr
150 free or pull on 30" rest
2x75 on 120/130/140
- Fl/Bk/Br for both
200 free or pull on 30" rest
2x100 IM on 140/150/200
250 free or pull on 30" rest
(2200 set/3000 total)

Main Set: Freestyle option: 2 rounds
3x50 on 15" rest
- Desc 1-3
150 pull on 30" rest
2x75 on 15" rest
- Build
200 pull on 30" rest
2x100 at 80-90% on 15" rest
250 pull on 30" rest
(2200 set/3000 total)

Add on set if you want more yardage:
3x300 on 30" rest
- 50 at 90%, 200 at 70%, 50 at 900%
(900 set/3900 total)

Warm down:
100 swim
100 kick
100 swim
- Total: 4200 or 3300