WFB Masters 05.08.17: Distance Day

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

Main Set:
600 pull on 30" rest
- Breathing every 3rd and 5th stroke by 50's.
6x50 on 15" rest
- #1-2: Build
- #3: Easy
400 pull on 30" rest
- 75 cruise/25 push
4x100 on 15"
- Desc #1-4
200 pull on 30" rest
- 80% effort
8x25 on 10" rest
- #1-3: Strong
- #4: Easy
(2100 set/2900 total)

Add on set:
8x75 on 120/130
- w/fins and paddles
- 50 strong/25 easy
8x25 on 15" rest
- #1-2: Fast w/paddles
- #3-4: Easy w/no gear
(800 set/3700 total)

Warm down:
100 swim
100 kick
100 swim
- Total: 4000 or 3200