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  • kennethjohnanderso

Mon May 6 - 3:30-5 YMCA

8 * 50 1-3 descend SC and/or time


3 times thru

200 IM kick descend

200 Pull every 4th 25 off descend

100 IM - 1) dolph, 2) flutter, 3) reg

2 breakouts


2 * underwater speed on :50s

1) 5 and glide

2) 5/3/5 and glide

3) 15/10

4) 5 and glide from turn


12*100 on test set pace time + 5?

1-3) hold a bit faster

4) even faster


300 with fins - 4 sprint dolphin kicks off every wall


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600 with fins - open turn at 100, 200, 300, - start every 100 with a 5 and glide on your back, finish every 100 breathing every 5 400 pull - if using paddles they should be knuckle paddles 5/6 * 150

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