WFB Masters 05.01.17: Distance Sandwich

This is a classic go to for distance, at least for me. The Distance Sandwich. Starting and ending with a 600 pull with a smattering of other things in the middle.

Warm up:
10' solo
12x25 on 40" w/fins - kick/drill/swim x25
- Drill: Thumb drag from hip to arm pit: https://www.youtube.com/watch?v=j97Hjtal7Vc&index=12&list=PLQNRt0Ix5GD5LRUCUGOFOkDBo1snRnquO
(800ish warm up)

Main Set:
600 pull on 30" rest
- 50 cruise/25 push x8
6x50 on 100/105
- Odd: Breath every 5th stroke
- Even: Breath every 3rd stroke
6x25 on 30/35
- #1: Fast
- #2-3: Cruise
6x75 on 115/120
- Odd: Build
- Even: 50 breathing to your "weak" side - aka the side you don't normally breath to.
600 pull
- negative split
(2100 set/2900 total)

Add on set:
3x(50 easy swim, 2x25 fast kick w/board and no fins)
400 - every 4th 25 push on 30" rest
300 - every 3rd 25 push on 30" rest
200 - every other 25 push on 30" rest
100 all push
- push = 80-85%
(1300 set/4200 total)

Warm down
100 easy swim
100 kick
100 swim
- Total: 3200 or 4500