Wed Oct 14 7:30-9 pm YMCA

400 Fr/Bk by 100, fist/swim by 50 300 Pull – breathing every 5 when free, PBL when back 200 IM kick 10 * 25 on 1:30 with equipment smooth, powerful & fast EBSC 25’s 4 * 25 on 1:00 (12.5 sprint/12.5 long)

4 times thru (everything on 2:30) By round Stroke A * 2, Stroke B, Kick – best stroke

2 * 50 1 * 75 1 * 100

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Tues Threshold

400 SKPS 5 * 75 on 1:45 1-3) descend maintain stroke count, 4) smooth, 5) let er rip 4 * 25 15/10 10 * 75 goal =75% of 100 time plus 1 -...

Tues March 9

400 choice 4 * 100 descend 200 choice 4 * 25 on 1:00 (15 sprint 10 long) 10 * 100 (pace plus faster time plus slowest time) 200 Choice 4...

Wed Feb 9

10 * 75 on1:25 1) fist/drill/swim 2) scull/50 build 3-5) descend while maintaining SC 300 Pull breathing every 5 3 * 50 kick descend 400...

Wed Oct 14 7:30-9 pm YMCA

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