Quick NF & IM with Coach Kate – Thurs 2/25/21

Warmup:
300 free, every 3rd length kick
300 IM, kick-drill-swim each stroke

optional set if you need more warmup:
6 x 50 build (odds non-free, 1 each; evens free)

Main Set – 3 Rounds, 1 of each non-free stroke:
4 x 25 non-free up-tempo
50 free easy
50 non-free fast
50 free easy
100 IM fast
50 free easy

Bonus set from Ed & Zach:
3 x 200 non-free, same stroke for all 3
#1. 50 fast – 150 moderate
#2. 50 moderate – 50 fast – 100 moderate
#3. 100 moderate – 100 fast

Dessert:
6 x 50 kick, fast-easy by 25
300 free: swim DPS or pull, with or without paddles

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