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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