Non-free Distance with Coach Ryan – Tue 2/2/21

Warmup:
200 reverse IM, drill-swim by 25

14 x 50 on +5 to +10
do the 7 turns (legally), twice through
#1. fly
#2. fly-back
#3. back
#4. back-breast
#5. breast
#6. breast-free
#7. free
and repeat

Main Set:
4 Rounds:
200
150
100
50
split each distance in half by the following strokes:
Round 1: fly-back
Round 2: back-breast
Round 3: breast-free
Round 4: free-fly

16 x 25 – 2 kick, 2 swim. 4 each stroke, IMO

400 pull, every 4th length non-free

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