September 8th, 2010 Masters

• 500 free smooth warm up
• 12 x 100 free on 3rd person in interval (approximately 1:25)
- first 4 with very slow stroke and 6 beat kick
- second 4 with a bit faster turnover and 6 beat kick
- third 4 with faster turnover and 6 beat kick
• 4 x 50 on 1:00 easy
• 12 x 50 breath control - interval is 4 breaths on the wall then go
- first 4 you get 4 breaths for the entire 50
- second 4 you get 3 breaths for the entire 50
- third 4 you get 2 breaths for the entire 50
• 3 rounds of vertical kick
- :30 on :30 off with arms crossed
- :20 on :20 off with hands out of the water
- :10 on :10 off with arms in streamline
• 8 x 100 backstroke on 1:30
• 4 x 50 easy on 1:00