Saturday, March 12, 2016- Mason Mako Meet/Non-JO's

1 x 600- 300 swim free, 300 reverse IM- each 100 is drill/kick/drill/skulling by 25's
1:00 rest

All @ :10 rest...
3 x 50- catchup freestyle drill
4 x 75- 25 fly kick on side, 50 choice breaststroke drill
6 x 25- fly pull with free kick
4 x 125- 50 6 kicks-switch backstroke drill, 75 swim IM (NO FREE), desc the 75 IM 1-2 & 3-4
1:00 rest, check HR

2 sets of:
9 x 50 as follows:
2- swim/kick on back by 25's in primary stroke @ :55
1- kick choice FAST @ :45
9 x 50 as follows:
2- swim/kick on back by 25's freestyle @ :50
1- kick choice FAST @ :45
:30 rest
3 x 100 kick @ 1:40- 50 on back, 50 with boards
:30 rest
BROKEN 200 KICK: 4 x 50 kick all out FAST @ :30 rest
1:00 rest after each set, check HR
After 2nd set...

With shnorkels:
6 x 250 swim free (can go backstroke if you'd like):
1-3, @ 3:20- desc 1-3 if you can
4-6, @ :20 rest, desc 1-3 to all out FAST
1:00 rest

Until you have to get out, finish up with...
50's in primary stroke @ 1:00, odds are drill, evens are swim FAST

100 easy drill before you get out. Do an excellent job with your HW this weekend and get excited to race next weekend. Have a great day!