Jan 31st - back at it YMCA 7:30-9 pm

kennethjohnanderso

Jan 31, 2022

1 min read

600-800 with fins Back and free (75m 6 kicks per side/25m swim)

600 done as 50 drill/25 build for 1st 300, 25 Drill/50 build for 2nd 300

300-400 pull breathing every 3/5 by 25

300 IM kick (200 IM/100 IM)

4 * 50 descend to 200 pace

4 * 50 descend to 200 pace (2nd stroke if you have one)

50 minutes to here

Then double up/double down

Rest as needed to maintain stroke count throughout

4 * 50

3 * 100

2 * 200

1 * 400

2 * 200

3 * 100

4 * 50

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400 Fr/Bk by 100 fist/Swim by 50 400 6 kicks per side with fins - free or back water pressing on back of han 200 IM Drill and or swim at 6:35 10 x 75 on 1:30 1) fist/drill/Swim 2) 5 and glide - kick

Mon Sept 21

800 IM flow 4 x 100 25 Drill/75 build At 6:35 40 x 100 +/- 5 or 10s 16 on 1:40 12 on 1:35 8 on 1:30 4 on 1:25 Decide wether you are starting on 1:45, 1:40, 1:35 or 1:30 choose your order from A/ Free/

Fri Sept 18th

600 IM flow with fins - skip a stroke? 400 IM flow at 6:35 4 X 100 descend RA with paddles on 1:50 4 x 100 descend LA with paddles on 1:50 4 x 100 Pull with paddles on 1:40 30 x 75 on fastest possible

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