Short Stroke & IM with Coach Ryan and Kate
Warm up
4 x 50 swim build
4 x 50 Scull / kick Reverse IM order
4 x 50 Swim IM order
1 x 200 Choice
(800)
Main Set
4 Rounds:
1 x 100 IM or Stroke +20
2 x 50 Same stroke +15
F/E and E/F by 25 (E: easy) (F: fast)
1 x 100 IM or Stroke +20
3 x 50 Same Stroke +15
F/E, E/F, 50 Fast
1 x 50 Easy
(2000/2800)
Extra Credit:
4 x 100 Kick Des 1-4 +20
2 x 200 Pull
Breathe 3,5,3,7 By 50
(800/3600)
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