Monday May 15th at the YMCA 3:30-5

5 * 200 on on approx PB + 45

Descend to PB + 10-15 - ask before doing free again.

6 or 4 * 25 15/10

4 * 50 1) 15-25-10, 2) 15-25-10

4 * 400 on 6. 6:30 or 7

1) Pull Free/Back by 100 every 1st 25 PBL

2) 400 Pull Free/Back by 100 every 4th 25 Breast

3&4) repeat stronger

12-15 * 100 Choice

1-3 descend on X

4-9 hold #2 on X-5 or 10

10-12 ascend on X

12 * 25 1 arm stretch it out

4 swim 4 Pull

4 with fins

Recent Posts

1/2 hour warm up - include 5 min of speed work 24 min set (2:00 per 50) 50 Sprint from a dive Push 50 @ 200 Pace Dive 50 Sprint Dive 50...

400 free/Back by 100 fist swim by 50 3 * 100 3rd 25 fast streamlined kick 5 * 50 1-3 descend to 200 Pace then hold on 1-2) on 1:00 3-5)...

300 Pull 4 x 75 Swim with fins descend to 100 speed 300 Kick (200 IM + 100 best stroke) 4 * 75 with paddles - descend very long only...