Swim with Coach Ryan and Coach Kate
Warm up
1 x 200 Distance per stroke
4 x 50 scull / kick by 25
1 x 200 DPS
4 x 50 kick Des 1-4
(800)
Main Set
3 rounds: your choice
1 x 200 +20 Moderate effort (80-85%)
2 x 100 +15 Uptempo (85-90%)
4 x 50 odd easy, evens fast
(1800/2600)
Dessert
12 x 50 pull +15
Breath 4,3,2,1 per 50 (yes 1 breath for the whole 50)
10 x 25 choice +10
(850/3450)
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