Wed May 7, 2025 YMCA

kennethjohnanderso

May 7, 2025

1 min read

12 *75 1-6 with fins on 1:20, 7-12 no fins on 1:30

1) fist/Drill/Swim

2) scull/50 Build

twice thru

Shooter from push - shallow end ramp 15/10

shooter dive from side

Choice

4 * 300 on 5:10

100 off on 2:00

3 * 300 on 5:00

100 off on 2:00

2 * 300 on 4:50

100 off on 2:00

1 * 300 on 4:40

2 x 75

1 * 100

3 x 50

1 x 100

4 x 25

1 x 100

All fast - all on 1:30

repeat kick (100's on 2:15, 25's on 1:15

repeat pull - with paddles

Recent Posts

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Sat Oct 24

2×500 1 min rest 50 pull 50 swim low SC 50 pull faster 100 swim low SC 50 pull even faster 200 swim low SC 4×50 Dec to p200 1:00 7×200 Dec 1-7 @5:00 5x all

Fri Oct 23

400 swim 100 kick 100 pull 12x25 @:45 4 pull Dec to 95% effort 4 kick Dec to 95% effort 4 swim Dec to 95% effort Circuit 1 3x300 @6:00 swim bridges Dec to 800 pace (backstroke option) Circuit 2 3xthru

Thur Oct 22

5 x 200 1) 4 x 50 descend fist closed on 1:00 2) Pull on 3:00 3) Paddles on 2:45 4 & 5) Paddles and fin on 2:30 4 x 50 kick with board way out front (snorkel) Finish by 6:35 10 minutes to get 2 tiger

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