Mostly Free with Coach Ryan – Wed 4/28/21

Warmup:
200 swim build
6 x 75 rotate a kick lap

Main Set #1 – 4 Rounds:
2 x 100 free on cruise
3 x 50: #1 fly-free, #2 back-free, #3 breast-free (or fly-back, back-breast, breast-free)
2 x 100 free on cruise

Main Set #2 – 4 Rounds
Round 1: all kick
Round 2: swim NO GEAR
Round 3: paddles only
Round 4: paddles + fins
100
75
50
25
increase effort to fast during each round

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