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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Mon Jan 11, 2026 pm

If you are swimming tonight do this swim Workout 1 10 x 75 (2 stroke A/2 stroke B 1) fist/drill/swim on 1:20 2) very long/50 build on 1:15 4 x 25 1) build, 2) 5 & glide - kick acceleration, 3) choice,

Sat Jan 9th!

100 Back fist/A-OK/50 Swim 20s 100 Back/100 Breast fist/A-OK/50 Swim 20s 100 Back.100 Breast/100 Free fist/A-OK/50 Swim 20s 400 IM fist/A-OK/50 Swim 2 * 25 Kick small high frequency to big & powerful

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