Mid Distance with Coach Tina – Sun 1/10/21

400 warm up and get excited!

3 times:
50 kick – 50 swim

2 rounds:
all on c+10. 1st 3 swim to interval, last 2 come in on cruise interval
50 free
100 free
200 free
100 free
50 free

100 free for time: get a baseline reading on your current level

4 rounds:
150 pull, go right into-
50 kick (IMO by round)
rest 10 seconds then begin next round

warm down


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