IM Distance with Coach Ryan

Good luck finishing this monster..

Warmup:

200 Reverse IM, drill-swim by 25

12 x 50 (do pattern 3 times):
#1: free
#2: fly-back
#3: free
#4: back-breast

Main set:

4 rounds:
200 moderate free on +10
3 x 100 on +5
odd rounds: 100s are IM
even rounds: 100s are non free

16 x 50 IM switchbacks (fly-back, back-breast, breast-free, free-fly)
do all 25 build – 25 fast (build into fast turn and finish each 50 fast)

6 x 150 pull, rotate 50 non-free

400 IM kick, build within each 100

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