Tuesday Workout 1/10/17 

With Coach Ryan and Kate

IM work and IM transitions 

Warm Up

1 x 200 Free DPS

4 x 50 

Drill / swim by 25 IM order
1 x 200 

Reverse IM
4 x 50 

Kick IM order

(800)

Main Set 

16 x 50 +10 

4 of each stroke des 1-4 in each group 

Or

One of each stroke IM order

2 x 100 IM swim +15

8 x 75 +15

Working legal IM transition turns + good streamlines 

Odds: fly / back / breast

Evens: back / breast / free
1 x 200 IM strong 
(1800/2600)

Fin set

12 x 25 +10

Odds: underwater streamline kick as far as possible 

Evens: no breath freestyle 

(300/2900)

Pull set 

4 x 100 +15

Breathing every 5

(400/3300)

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