Speed Work with Coach Ryan – Thu 1/7/21

Warmup:
200 swim build
8 x 50 (do pattern twice):
#1. 25 scull – 25 kick
#2. 50 kick
#3. 25 kick – 25 swim
#4. 50 swim

Main Set:
4 Rounds (odds free, evens best non-free stroke for full round):
3 x 50 on +10, descend 1-3
100 FAST
20 seconds rest
2 x 25 on :30, hold fast pace
50 easy

Extras:
12 x 50 on +5 or +10 (do pattern 3 times):
#1. fly-back
#2. back-breast
#3. breast-free
#4. free-fly

400 IM kick, build each 100

2 to 4 rounds (do your 2 worst strokes or do 1 round each of all 4):
4 x 25
#1. easy-fast (easy start, fast finish into wall)
#2. fast-easy (fast start and breakout, easy finish)
#3. all fast
#4. all easy

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