All Strokes with Coach Ryan – Thu 4/15/21

Warmup:
200 reverse IM, drill-swim by 25
14 x 50: do each of the 7 competitive turns, twice through

Best Average Sets:
for the best average repeats, pick intervals which allow for some rest – not as much as sprint sets, but enough to let you swim significantly faster than a threshold/distance pace.

Round 1 – All Free:
4 x 25 odds build, evens strong
5 x 50 best average

Round 2 – All Breast:
4 x 25 odds build, evens strong
4 x 50 best average

Round 3 – All Back:
4 x 25 odds build, evens strong
3 x 50 best average

Round 4 – All Fly:
4 x 25 odds build, evens strong
2 x 50 best average

If you’re not already tired…
6 Rounds:

OddsEvens
25 fly25 free
50 fly-back50 free-breast
75 fly-back-breast75 free-breast-back
100 IM100 reverse IM
75 back-breast-free75 breast-back-fly
50 breast-free50 back-fly
25 free25 fly

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