IM Conditioning with Coach Ryan – Thu 1/21/21

Warmup:
200 swim build

2 x 300 every third length kick
#1 free
#2 IM

4 rounds (1 of each stroke, IMO):
25 drill
25 build
50 perfect technique on 1:00

Main Set Option #1:
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

Main Set Option #2 (by popular demand):
8 x 150 on +15 to +30
strokes in CAPS are FAST, strokes in lower case are moderate
#1. FLY-back-breast
#2. fly-BACK-breast
#3. fly-back-BREAST
#4. FLYBACKBREAST (all fast)
#5. BACK-breast-free
#6. back-BREAST-free
#7. back-breast-FREE
#8. BACKBREASTFREE (all fast)

Extras:
12 x 50 kick, 3 of each stroke, descend

16 x 25 (do pattern 4 times):
#1. easy-fast (start easy, fast finish)
#2. fast-easy (fast breakout, easy finish)
#3. fast
#4. easy

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