Saturday 11/25 Workout

With coach Ryan and Kate

Warm up

300 every 3rd Scull

200 Kick choice

200 non-free choice

6 x 50 build Choice

(1000)

Main Sets

4 rounds:

1 x 200 free Moderate +15

1 x 50 Strong +10

2 x 25 +10

1: build

2: fast

50s and 25s one of each stroke IM order by round

(1200/2200)

4 rounds:

100 IM moderate +15

3 x 50+10

1: build

2: fast

3: easy

(1000/3200)

Pulll

1 x 300

(300/3500)

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