A Better Master's Set Distance: 4200
Warm Up
200 Loosen
6x50 mix in some Stroke
Kick Set Choose 1 of the Following
(Left Side, Right Side, on Back, w/ Board)
12x 50 on 1:00
10x 50 on 1:10
8x 50 on 1:20
Drill
6x 100 as 50 drill/ 50 swim
Main Set 3x
4x100 as DPS, breath every 5, easy, Fast
4x 50 as 25 Fast Stroke IMO/ 25 free
(or the whole 50 as IMO)
Pull 3x 200
Warm Down 200
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