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

kennethjohnanderso
May 15, 2023
1 min read

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

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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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