WFB Masters 05.02.17: IM day with free option 100-75-50-25-200

Fun little mixer here for the IM set. Wrote it up the night before so I didn't forget it!

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

Main Set: IM Option - do most everything on 20" rest with additional rest between rounds
100 IM
75 fly/back/breast
50 fly/back
25 fly
200 pull
100 IM
75 fly/back/breast
50 back/breast
25 back
200 pull
100 IM
75 fly/back/breast
50 back/breast
25 breast
200 pull
100 IM
75 fly/back/breast
50 breast/free
25 free
200 pull
(1800 main/2600 total)

Main Set: Freestyle option
- 4 rounds of this set - Everything on 20" rest, 1' rest between rounds
100 high elbow/low hand focus
75 build
50 breath every 5th stroke
25 FAST on
200 pull - cruise
(1800 main/2600 total)

Add on set 1:
- 4 rounds with fins -
25 fast swim on 10" rest
25 fast kick on 10" rest
50 easy on 30" rest
- Odd rounds: Fly for the Fast stuff
- Even rounds: Free for the fast stuff
(400 set/3000 total)

Add on set 2:
2x300 bookends on 30"
- 50 strong, 200 cruise, 50 strong
2x200 bookends on 30"
- 50 strong, 100 cruise, 50 strong
(1000 set/4000 total)

Warm down:
100 swim
100 kick
100 swim
- Total: 2900 to 4300