Tuesday Workout 1/3/17

IM / Stroke with Coach Kate and Coach Ryan
Warm up

3 x 200 
1: Swim: freestyle DPS

2: Reverse IM driill

3: IM kick
8 x 25 +10

2 of each stroke. 

Work on streamlining past the flags off each wall

(800)

Main set: 4 rounds

Building up to a 200 stroke by 50

Choice between IM or stroke

On +15

50

100

150

200 
(2000/2800)

End set

8 x 75 +15 

Choice + gear optional 
Easy / moderate / fast by 25 

(600/3400)

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