Sat. Feb 19th 7-9am ymca

Saturday

500 25 bk K/50 br s/75 long free 500 6 kswitch fins bk/fr by 100 500 choice swim and equip

12×25 on :50 Core dk- hold kickboard below water and pullbuoy above kick dk on side

7×400 on PB + 1:30(40-45 min) (400 time plus 1:00) 1-3) with fins smooth first 300 dec last 100 1-3 4-6) with pads same as above # 7) build 1st 200 -30 sr – fast last 200

5:45 – do all 7 40 min 6:30 – do all 7 45 min 7:00 – skip #4 42 min 7:15 – skip # 4 43.5 min 7:30 – skip #4 45 min

Warmdown: 300/200/100 back kick arms down with fins 300 back swim easy

Crazy 12.5 m relays

4600-5200m