250-300 Pull “-“ on 5:00
4 * 75 Kick descend on 1:30 250-300 Swim “-“ on 5:00 4 * 75 Pull descend on 1:20 300 Kick “-“ on 6:40
4 * 75 swim on fpp
9 * 5 min sets – skip 1 the first time thru, skip 2 the second
8 * 25 fly on :35
1-2) pull underwater recovery 3-4) Swim underwater recovery
5-6) salmon + 2
7-8) swim
5 * 50 swim Fly on 55 best average
5 * 50 bk on 1:00 RA/LA
1-3) descend 4&5) hold
5 * 50 swim back on :55 best average
8 * 25 Breast on :35
1-2) streamlined kick 3) fast hands 4) 3K1P 5) fast hands 6) 2K1P 7&8) swim
5 * 50 swim Breast best average on 1:00
500 free with fins
100 6 kicks/100 swim long
Finish with
2 * 25 free head up with fins and paddles
1 on :45. 1 on 1:15
2 * 50 at best average from yesterday + 2 on 1:00
2nd round hit best average from yesterday
3rd round better than yesterday
Last 15min - 500m OYO
3:30-5 at the YMCA
20 min warmup
4 * 50 Bk Kick/Br swim by 25
200 RIMO Dr/S by 25
4 * 75 1) fly/bk/br, 2) bk/br/fr
twice thru
25 kick underwater smooth
25 fast 15 m underwater/10 m swim
25 fast
25 long
12 * 100 up down on 1:45
K/S or Br/Free
Start with swim and add 25 K or Br on #2
10s rest? add more K or Br
4x thru on 3:00
150 smooth – equipment optional
150 strong
175 fast under t200
125 different stroke smooth
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