Quick 50s with Coach Ryan – Sat 1/9/21

Warmup:
200 swim build
2 rounds:
4 x 75, rotate 1 length kick through #1-3, #4 all kick
3 x 50, #1 & #2 on :45, #3 on 1:00

Main Set:
12 x 50 on 1:15
all fast, hold best average

Pull Set, 5 Rounds:
200 moderate
100 fast pull without buoy

Kick Set:
12 x 50 kick, descend #1-4, #5-8, #9-12

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