WFB Masters 05.18.19: Medley and free options

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: Medley option

4x125 on 200/210/220

- 50 stroke FAST - 10" rest

- 75 easy free

Pulling: 200 - 175 - 150 - 125 - 100 - 75 - 50 - 25 (900 total pulling) 

- 10" rest between swims 

- Desc - as the distance gets shorter, you get faster. 

4x125 

- Same deal as above but swimming faster on the 50's 

(1900 main set/2700 total) 

Main Set: Freestyle option

4x125

- 50 stroke FAST - 10" rest

- 75 easy free on 10" rest

Pulling: 200 - 175 - 150 - 125 - 100 - 75 - 50 - 25 (900 total pulling) 

- 10" rest between swims 

- Desc - as the distance gets shorter, you get faster. 

4x125 

- Same deal as above but swimming faster on the 50's 

(1900 main set/2700 total) 

Add on for those hanging around: 

Everyone: 

- 2x150 w/fins: kick/drill/swim x50

M: 

- 3x200 as 25 drill/75 swim. Then do D+K's set

D+K: 

- 3 rounds

-- 4x25 FAST with open water swim starts

-- 200 cruise

H+C: 

- 12x50 on 15" rest

-- #1-2: Breath on weak side/#3: normal side

Warm down

200 mixer

- Total: 2900 - not including the add on stuff for individuals.