WFB Masters 05.12.17: Sprint work

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)

Pulling Set #1: All on 15" rest
200 at 60%
150 at 70%
100 at 80%
50 at 90%
- just trying to rev the engines here for the next set
(500 set/1300 total)


Main Set: 2 rounds
2x100 Negative Split on 20" rest
50 FAST on 1:00/1:05/1:10
100 Negative Split on 20" rest
3x50 FAST on 1:00/1:05/1:10
100 easy
5x50 FAST on 1:00/1:05/1:10
(850 round/1700 set/3000 total)
**If you need a little less yardage then do 1x50, 2x50, 3x50 instead of 1x50, 3x50, 5x50. That cuts out 300 yards and puts you at 2700 total**

Add on set for those going till 6:30am:
8x75 on 20" rest
- #1-2: 25 cruise, 25 push, 25 cruise
- #3-4: 25 swim, 25 kick, 25 swim (with fins if you'd like)
300 swim - no gear
- Focus here is on your form, high elbows on your recovery with your hand staying below your elbow, leaving the lead hand out until you're at that 3/4 catch up mark and your face is back in the water, and within the pull having your elbow bend out towards the side of the pull as your first motion of forward propulsion.
(900 set/3900 total)

Warm down:
100 swim
100 kick
100 swim
- Total: 4200 or 3300 or 3000