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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Fri May 29

300 Pull with double PB 200 kick with 4 dolphin kicks into vertical board off each wall 3 x 100 IM (8/10/1/6 Kicks) 3 x 400 descend to PB + 25-35s on 5:45, 6 or 6:15 (about 1 min slower than best) 3 x

Thurs May 28

18 x 100 (try to do 6 or more non-free) 1 Pull on 2 1 Swim on 1:50 30s 1 with fins on 1:40 2 Pull on 1:50 2 Swim on 1:40 30s 2 with fins on 1:30 3 Pull on 1:40 3 Swim on 1:30 30s 3 with fins on 1:20 3

Wed May 27

300 Pull on 5:00 4 x 75 kick descend on 1:30 300 Swim (max 1/2 free) on 4:45 4 x 75 Pull descend on 1:15 300 Kick (100 stroke/200 IM) on 6:00 4 x 75 swim descend on 1:00 8 x 25 on 1:15 1) 5 and glide

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