Sunday YMCA 2-3 pm

400 Free/Back by 100 fist/swim by 50

3 * 100 kick descend and build 3 * 100 pull descend and build

3 * 100 swim descend and build

4 * 25 15/10

3 * 200 done as

25 smooth stroke/25 off easy/50 build stroke/25 off easy/75 strong stroke

200 easy

broken 200

12 * 25 warmdown

Recent Posts

800 IM flow with fins 400 IM K/S/Drill/S by 25,/50 or 100 300 Pull on 5 4 * 75 Kick descend on 1:45 300 Swim on 4:30 4 * 75 Pull descend...

600 with fins 200 Free/Back by 100, fist/swim by 50, 100 IM no board K/6 kicks/Swim with dolphin K/6 kicks 3 * 400 on 20-30s rest 1)...

1200 S/K/Dr/S with fins 3 * 300 with increasing effort 1) Pull 2) Pull with paddles 3) every 4th 25 Fly or Breast 6 * dive and underwater...