Saturday Workout 12/24

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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