Mostly Free with Coach Tina – 3/28/21

30 Minute Version:

200 free
100 pull
50 kick
50 choice

200 free – 60% effort
150 free – 80% effort
100 free – 100% effort
(10 seconds rest betwen each swim)

150 kick – middle 50 dolphin kick
4 x 25 IMO
200 pull

4 x 50 choice on cruise
200 free – start fast, gradually slow down


1 Hour Version:

200 free
200 pull
100 kick
100 choice

2 Rounds:
200 free – 60% effort
150 free – 80% effort
100 free – 100% effort
(10 seconds rest betwen each swim)

2 Rounds:
150 kick – middle 50 dolphin kick
4 x 25 IMO
200 pull

4 x 50 choice on cruise
200 free – start fast, gradually slow down

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