Saturday 1/7/17 Workout

With Coach Ryan and Kate

Warm Up

4 x 100 +15

Swim breath every 3rd stroke

6 x 75

25 scull / 50 kick choice

(850)

Main Set

1 x 500 +20

Paddles only – buoy ok
5 x 100 +15 Swim
10 x 50 +10

Odds: easy

Evens: fast choice
12 x 25 +10 with fins

Underwater streamline kick as far as possible

(1800/2650)
Pull what the breathing pattern

8 x 75 +15

Breath 4,3,2 breaths by 25

(600/3250)

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