Middle Distance IM Set from Nittany Lion Coach Ryan Sprang

1 round of:

{4 x 75 @ 1:00/1:05 (A/B interval) 50 fly 25 free strong

{1 x 200 IM @ 2:45/2:55 (A/B interval) fast fly, smooth ba/br/fr with good technique

2 x 25 @ :25 12 UW dolphin kicks blast, then smooth free

2 rounds of:

{4 x 75 @ 1:00/1:05 back strong

{1 x 200 IM @ 2:40/2:50 fast fly/ba, smooth br/free w/ good technique

4 x 25 @ :25 12 UW dolphin kicks blast (done after the 2 rounds above)

3 rounds of:

{4 x 75 @ 1:05/1:10 breast strong

{1 x 200 IM @ 2:35/2:45 fast fly/ba/br, smooth fr

6 x 25 @ :25 12 UW dolphin kicks blast

4 rounds of:

{4 x 75 @ :55 free strong

{1 x 200 IM @ 2:30/2:40 all fast

8 x 25 @ :25 12 UW dolphin kicks blast

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