12×100 IM with Coach Ryan – Thu 1/14/21

Warmup:
200 swim build

2 rounds of:
4 x 75, #1-3 rotate a lap of kick, #4 all kick
4 x 50 IM switch back (free-fly, fly-back, back-breast, breast-free)

Main Set:
12 x 100 IM (or non-free)
First 5 on +5
Next 4 on cruise
Last 3 on -5
“cruise” here should be up to 15 seconds slower than your usual freestyle cruise interval

16 x 25
4 of each stroke, IMO – 2 build, 2 fast

3 x 300 pull on +5 to +10, descend 1-3

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