WFB Masters 05.26.17 - Ladder then relays

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

Main set: 2 rounds
25 on 30"
50 on 55"
75 on 1:15
100 on 1:40
- then back down the ladder: 100, 75, 50, 25
100 kick on 1' rest
(1200 main/2000 total)

After this we did relays after mixing up all the lanes. Good times had by all.

WFB Masters 05.25.17 - Medley and free options

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

Medley main set:
2x(4x25 IM on 30", 100 pull or ez swim on 2:00)
4x50 IM order x25 on 1:00
200 pull on 30"
300 IM-cycle aka 3x100 non-stop - then 1min rest
400 pull on 30"
3x100 IM on 140/150/200
(1800 main/2600 total)

Medley main set:
2x(4x25 strong on 30", 100 ez swim on 2:00)
4x50 Desc #1-4 1:00
200 pull on 30"
300 Build x100 on 30"
400 pull on 30"
3x100 Strong on 140/150/200
(1800 main/2600 total)

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

WFB Masters 05.24.17 - 25/50/75/100's

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

Main Set: 3 rounds - Rd. 1: Pull, Rd. 2-3: no gear
4x25 on 30" at 85%
4x50 on 1:00
- Breath every 7th stroke, 5th, 5th, 3rd by 50.
4x75 on 115/120/130
- Build and Desc
100 cruise
(700 round/2100 set/2900 total)

Add on set:
Triathletes:
- 3x400 on 30"
-- 100 strong/250 steady/50 strong
Swimmers:
- 4x125 on 20"
-- 100 cruise swim/25 fast kick w/board
- 3x200 on 30"
-- 75 build/25 fast back or breast
(1200 or 1100 set/4000ish total)

Warm down
100 swim
100 kick
100 swim
- Total: 4300 or 3200

WFB Masters 05.23.17 - Medley and Free options

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

Main Set: Medley - 3 rounds ASCENDING - start strong (85%) and ease up as you go (finish at 70%)
50 fly/back
50 back/breast
50 breast/free
50 free/fly
- 1:00 interval for #1-3, 1:30 interval for #4 giving you a bit more rest
2x100 IM on 140/150/200
300 Pull mellow
(2100 set/2900 total)

Main Set: Free - 3 rounds ASCENDING - start strong (85%) and ease up as you go (finish at 70%)
4x50 on 100
- #1-3: Round 1: 90% for all 3. Round 2: 80%, Round 3: 70%
- add 30" rest on #4
2x100 140/150/200
200 Pull mellow
(1800 set/2600 total)

Warm down:
100 swim
100 kick
100 swim
- Total: 2900 or 3200

WFB Masters 05.22.17 - Things that equal 500

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

Main Set:
500 pull on 30" rest
- 100 cruise/25 push
2x250 on 20"
- Negative split
4x125 on 145/200/210+
- Let the interval do the work, swim steady 70-80% on what should be 10-15" rest
10x50 on 1min
- #1: Easy/Fast
- #2: Fast/EZ
- #3: EZ
- #4&5: Fast
(2000 main set/2800 total)

Add on set:
400 pull on 30"
- Build x100's
4x100 on 20"
- 25 kick/50 swim/25 kick
2x200 on 20"
- 50 drill/50 swim
(1200 add on/4000 total)

Warm down
100 swim
100 kick
100 swim
- Total: 3100 or 4300