With Coach Ryan and Kate
IM work and IM transitions
Warm Up
1 x 200 Free DPS
4 x 50
Drill / swim by 25 IM order
1 x 200
Reverse IM
4 x 50
Kick IM order
(800)
Main Set
16 x 50 +10
4 of each stroke des 1-4 in each group
Or
One of each stroke IM order
2 x 100 IM swim +15
8 x 75 +15
Working legal IM transition turns + good streamlines
Odds: fly / back / breast
Evens: back / breast / free
1 x 200 IM strong
(1800/2600)
Fin set
12 x 25 +10
Odds: underwater streamline kick as far as possible
Evens: no breath freestyle
(300/2900)
Pull set
4 x 100 +15
Breathing every 5
(400/3300)
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