Thursday 2-3 YMCA for Q

kennethjohnanderso
Nov 10, 2022
1 min read

10 * 50 on 1:00

1-4) 100 Pace +4

5-7) 100 Pace +3

8-9) 100 Pace + 2 10) 100 Pace

5 * 50 1s drops to fast on :50

250 on 4:30 last 50 Kick

5 * 50 #3 & #5 fast on 1:00

250 on 4:30 first 100 Kick

5 * 50 #1,#3 & #5 fast on 1:10

250 on 4:30 last 150 Kick

5 * 50 1 long, 2-5) fast on 1:20

200 sprint Kick on 6:00 5 * 50 sprint on 1:30

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Sat May 15

300 Slow pull - long strokes 4 x 25 Pull Build 300 RA/LA/6 Kicks by 25 4 x 25 Build 2 x 25 easy speed from blocks 4 descending turns OYO until 8:30 (vertical kicking, breakouts. speed drills???) 40 x

Friday May 15

300, 3 * 100, 3 x 50 descend, 3 descending dives 8 x 25 1) 5 and glide, 2) build, 3) easy speed, 4) 15/10 1 sprint (25m to 100m) 8 x 25 turnover drills Fly with free kick Back spin dr Br egg beater Fr

Thurs May 14th

2 x 400 IM flow with fins - 1) smooth, 2) max distance per stroke 4 x 200 descend (5-10s drops to 200 time plus 30 on 4:00 10 min choice 8 x 100 on 1:40 - best average 8 x 25 with chutes and paddles t

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