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Masters- Set Sunday, September 23rd, 2018
Warm Up (1,100)
400 (100 free/100 back/ 100 breast/ 100 kick) on 1 min rest
4 x 100 (50 swim/ 50 drill) on 2:00/2:30
2 free/ 2 choice
6 x 50 (25 easy/25 strong) 2 free/ 2 back/ 2 choice on 1:00/1:10
Main Set (1,850)
BEAT THE CLOCK (40 mins)
50’s
5 rounds intervals of 5 seconds
As soon as you don’t make the time go onto the next
Start with beating 40, then 45 on for 5 rounds till it becomes 50’s on 1:00
You may make your own times, just add 5 seconds every time you don’t make it
Alternating 4 free, 2 choice
Max 15 50’s
After 25 minutes switch to 25’s
25’s
5 rounds intervals of 5 seconds
As soon as you don’t make the time go onto the next
Start with beating 25, then 30 on for 5 rounds till it becomes 25’s on 45
You may make your own times, just add 5 seconds every time you don’t make it
Alternating 2 free, 2 choice
Max 20 25’s
4 x 100 ( 100 free/ 100 kick) on 2:00/2:30
Turns or Dives?? 8 x 25 walkbacks
Cool Down (200)
200 (50 drill/50 easy swim) choice
Total: 3150