The Twelve Days of Christmas with Coach Ryan

get ready for a long one…

Warmup:
200 build, every 4th length kick

Main Set: The Twelve Days of Christmas
1 x 300
2 x 100 kick
3 x 100 IM
4 x 50 breast
5 x 100 pull
6 x 50 back
7 x 50 free, #3 & #7 fast
8 x 50 IM switchback (fly-back, back-breast, etc)
9 x 50 pull
10 x 75 swim on cruise
11 x 50 choice, odds non-free
12 x 25 sprint

total: 4800

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