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

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Fri Oct 16

First 1250 could be off stroke then spend 10 min getting ready for test set 3 x 200 descend on PB + 55-60s 4 x 100 descend on PB + 40-45s start at #2 speed 5 x 50 descend start at #3 speed 6:35 to her

Thur Oct 15

300-400, 2 * 100, 3 * 50 descend at 6:30 3 * 50 work turns on 1:10 3 times thru (12 min 1 jump off the block 4 shooters off the bottom - after # 4 sprint to wall (take a long rest) 10m sprint of som

Wed Oct 13 - start tbd

30 min warmup (leave time for rest when underwater kicking 400 Free/Back by 100 fist/swim by 50 300 Pull each 100 get faster fins on for duration of warm up 200 50 6 kicks build/50 swim long out back

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