Monday Sept 22nd, pm

Monday Sept 22,2025

400 free/bk by 100/fist s by 50 300 pull 200 IM dr/s by 25 100 kick build

4×300 neg split and dec 4:45 or 5:00

Queens swimmers if you did the 4×300 this morning

Then:

16×75 

• Fly/bk/br 1:20

• Bk/br/fr 1:20

• Choice 1:10

• Choice 1:05

9×200 (#3 dec by round from strong to fast to faster) 1,2) cruise on 3:30 (pull pads optional) 3)Choice of stroke by round on 4:00

Fly/breast option #3)100 #6)150 #9)200

Last 20 min

18×50 kick ascend. Or pull ascend on 10 sec faster 

• 3 on :55

• 4 on 1:00

• 5 on 1:05

• 6 on 1:10

P5 and a few SP swimmers

400 free/bk by 100/fist s by 50 300 pull 200 IM dr/s by 25 100 kick build

12×75 with fins

• Fly/bk/br 1:20

• Bk/br/fr 1:20

• Choice 1:15

3x thru 1,2) 175 cruise on 3:30 (pull pads optional) 3)200 dec by round from strong to fast to faster Back or Free on 4:00

Breast stroke timing work: