Master’s Workout – Tuesday 11/29/2012
Warm up:
400, every 4th 25 kick
12 x 50, rest :10 (IMO, 50 kick, 50 drill, 50 swim build)
8 x 25 @ :45, odd’s perfect strokes, even’s no breath?
Butterfly turns, drills, and starts (optional)
Main Set:
3 x 100 (fly/fr, fr/fly, all fly)
3 x 75 (fly/fr/fr, fr/fly/fr, fr/fr/fly)
3 x 50 (fly/fr, fr/fly, fly)
3 x 25 all fly fast!
3x
300 free (paddles/pb optional) @ 4:30
3 x 50 PACE (set 1 @ 1, set 2 @ 1:10, set 3 @ 1:20…get faster)
Cool down: 200 alternate 25 FTD/25 zen swim
Total Yards = 3200 yards
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