Went to Omaha masters practice this morning.
Warm up - 700
2x (75 bilat breath, 50 choice, 25 stroke)
200 - 25 scull on front with K, 25 swim
2x100, F or B, 0-3-5-7 dolphins off walls by 25
Main set - mod aerobic - 1650
6x100 (1:25) F, with 2,4,6 fly strokes (drill) on first 25
12x25 (:40) B K, desc 1-4, 5-8, 9-12
6x125 (3 on 1:30, 3 on 1:40) F
3x(3x50) (1:10) 2nd 25 fast, 1st 25 fast, whole 50 fast - 450
1 - fast parts breast
2 - fast parts back
3 - fast parts free
Warm down 200
3000 SCY
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