Jan 3rd 2022 7:30 at the YMCA

If you can arrive a little early to get your membership that would be awesome

600-800 6 kicks for side with fins to help keep feet up

4 * 50 kick descend to 90% EBSC 25's

7 * 200 on 2:50, 3:00, 3:15 or 3:30 looking at 15-20s rest on the first one

1-4 descend to 80% effort

5-7 descend to 87.5% effort

What is 80% vs 87.5%?

In my mind 80% is as fast as you can while ensuring you can maintain technique - stroke count - dolphin kicks off the wall etc, at 87.5% you can may struggle a bit to maintain your stroke and if you do lose it - slow down and correct yourself.

5 times thru

4 * 25 on :35 1 * 50 on 45 - first 3 rounds are different from anything you did on the 7 * 200

400, 300, 200, 100 mix and match 4 strokes

mix and match

pull, kick, swim with fins, swim