IM / Stroke with Coach Kate and Coach Ryan
Warm up
3 x 200
1: Swim: freestyle DPS
2: Reverse IM driill
3: IM kick
8 x 25 +10
2 of each stroke.
Work on streamlining past the flags off each wall
(800)
Main set: 4 rounds
Building up to a 200 stroke by 50
Choice between IM or stroke
On +15
50
100
150
200
(2000/2800)
End set
8 x 75 +15
Choice + gear optional
Easy / moderate / fast by 25
(600/3400)
Great reaading