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

Recent Posts

15 * 50 +/- 10 5 on 60 4 on 55 3 on 50 2 on 45 1 on :40 400 various drills with fins 4 descending turns 2-6 speed drills (2 with fins/ 2...

36 minute warmup 300 Pull 4 x 75 kick descend 300 Swim 4 x 75 Pull descend 300 Kick (200 IM + 100 IM) 4 x 75 swim descend Speed work 4 x...

800 SKPS 3 * 200 on 3:30 50 Long/50 Build to 50 fast Kick that gets faster/50 Swim fast and get faster 4 * 50 1) 15- 25 -10, 2) 15 -25-...