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Main Set Monday – Easing into a New Week

Monday-morning masters.  After a weekend of playing Road Warrior, Garden Warrior, Weed-pulling Warrior, Chore Warrior, or Kid-Patrol Warrior (or all of the above), what you crave on Monday morning is something aerobic and not too stressful mentally.

WARMUP:  400 on your own

WARMUP SET:  200
8 X 25 dolphin or flutter kick on your back (fins optional)
Odd 25s:  Build slow to fast
Even 25s:  Start fast and end up slow

MAIN SET:  1800
Keep things moving within the set.  No extra rest between segments (OK, you can take a little extra rest after the 25s Fly).
3 X 50 Freestyle

3 X 100 IM: kick one of the lengths in each 100 — your choice which length

3 X 50 Breaststroke

3 X 100 IM: kick one of the lengths in each 100 — your choice which length

3 X 50 Backstroke

3 X 100 IM: kick one of the lengths in each 100 — your choice which length

6 X 25 Fly on approx. 15 seconds rest interval

3 X 100 IM: kick one of the lengths in each 100 — your choice which length