Wednesday 1/4/17 workout

Middle distance workout with Coach Kate, Ryan and Tina 
Warm up 

6 x 50 freestyle +15
Breathing every 3rd or 4th or 5th
200 kick choice with or without fins
6 x 50 freestyle +15
Breathing every 3rd or 4th or 5th
4 x 50 +15

Des 1-4 to 80-85% effort
(1000)
Main set 

5 x 200 +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 +20 (same pattern by 25)
100 easy
(1700/2700)
12 x 25 +15

Streamline underwater as long as possible
(300/3000)

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