IM Feelin the Need for Speed (1-hour workout)

Ryan Woodruff

 

Standard Warmup (ours takes 18 minutes)

9 x 50 free
1 @ :40
1 @ :35
1 @ :30
 
200 free B3 with 4+ dolphin kicks off every wall @ 2:30

9 x 50 breast
1@ :45
1@ :40
1@:45
1@:35
1@:45
1@:35
1@:45
1@:40
1@:45
 
200 breast with double pullouts @ 3:00

9 x 50 back
1 @ :45
1 @ :40
1 @ :35
 
200 back with steady kick and 4+ kicks off the wall @2:50

9 x 50
3 Fly/Back @ :45,:40,:40
3 Back/Breast @ :45
3 Breast/Free  @ :45,:40,:35
 
Extra :30 rest
 
200 IM for time

Warm down 100 easy

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