Mon May 6 - 3:30-5 YMCA

kennethjohnanderso
May 6, 2024
1 min read

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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Wed June 10

6 x 200 with increasing intensity 1) Drill with fins on 4:30 2) Drill on 4:30 3) Pull (breathing every 5 if free) on 4 4) swim on 3:30 5) Swim with paddles on 3:00 6) swim stronger - Back K/S or 50 Fr

Tues June 9

600 Pull/Swim/Swim with paddles - each 200 is a build 400 IM done as 50 S/50 Build Kick 200 Kick "-" within 20s of best 5 rockets from smooth to blast 800 Pull with double PB - if free (max 75%) brea

Thur June 4

800 fins/swim/pull/paddles by 200 400 IM 50K/50S with a build Kick 4 x 50 rotating dolphin kick 3 x 4 rockets on 3:00 rest of group joins 400 4 x 100 Swim descend, 75 kick descend if you came in at 6

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