Thursday 2-3 YMCA for Q

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

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...