WFB Masters 05.09.17: Medley 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: 3 rounds
3x50 on 100
- #1: Fly/Back
- #2: Back/Breast
- #3: Breast/Free
- Strong effort and focus on quick turns
50 easy
2x100 IM on 140/150/200
2x150 w/fins on 20" rest
- 50 swim/50 kick/50 swim
(700 round/2100 set/2900 total)

Don't recall what I had them do for the 6-6:30 group.

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