Fast Non-Free with Coach Ryan – Thu 3/18/21

Warmup:
200 swim build
10 x 50, descend each pair:
#1-2, 5-6, 9-10 swim
#3-4, 7-8 kick

Main Set – Fast Non-Free
6 rounds, choice of strokes (suggest 2 rounds each of fly, back, breast):
2 x 50 non-free: 1 build, 1 strong
100 free moderate
2 x 25 non-free: 1 build, 1 fast

Pull Set:
300 – 200 – 100 – 200 – 300
every 4th length non-free

Kick Set:
8 x 50 kick

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