With Coach Chris and Coach Ryan
Deja Vu middle distance IM workout
Warm up
6 x 50 freestyle +15
Breathing every 3rd or 4th or 5th
200 IM Kick
4 x 50 +15
Drill 1 of each stroke IM order
6 x 50 +15
Build each 50
By 50: fly, back, breast
(1000)
Main set
5 x 200 IM +20 gear optional
Rotate a fast 50
1: 1st 50 fast
2: 2nd 50 fast
3: 3rd 50 fast
4: 4th 50 fast
5: 200 fast
100 easy
5 x 100 IM +20 same pattern
100 easy
(1700/2700)
12 x 25 +15 Choice
Streamline underwater as long as possible
(300/3000)
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