Non-Free with Coach Ryan – Thu 3/11/21

Warmup:
200 swim, every 4th length non-free

4 rounds, 1 of each stroke:
100 kick
3 x 50 swim, descend 1-3
100 free

8 x 150 on +10 to +15
#1-3, 5-7: rotate a strong 50 non-free (beast mode: do it all non-free, just rotate the fast 50)
#4 & 8: all strong non-free

8 x 75 on +10 to +15
#1-3, 5-7: rotate a strong 25 non-free (beast mode: do it all non-free, just rotate the fast 25)
#4 & 8: all strong non-free

8 x 25
odds build, evens fast

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