Front half and back half speed with Coach Ryan
Warm up
3 x 4 x 50
1-4 free build
5-8 stroke / free by 25
9-12 stroke build
4 x 50 Kick build
(800)
Main Set
4 rounds
Choice of stroke keep it the same entire round
2 x 50 Fast / Easy +15
2 x 100 +20
1: 50 fast / 50 easy
2: 50 easy / 50 fast
2 x 50 easy / fast +15
(1600/2400)
8 x 50 Kick
Des 1-4, 5-8
3 x 200 Pull
(1000/3400)
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