Saturday March 13th Ymca 2:15-4:15

JP – free technique

500 Smooth breathe every 5 with fins 300 IM dr/knob/s by 25 200 kick build

Freestyle work all 25’s on 45 6×25 hug 🤗 kick 6×25 kick on side alternating by 25 6×25 double arm recovery 6×25 10 kick switch 6×25 finger drag 6×25 12.5 head up 6×25 smooth

Repeat all with fins as 6×25 on :40

6×100 dec 1-3 on 2:00

2xthru:

4×25 rotating dk :40 3×50 breast with fins and paddles 25 long low low sc/ 25 fast hands with flutter 1:10 2×75 smooth back paddles/fins 1:20 100 free pads/fins 1:45

4700m

Sat SP distance athletes Ben Alex Matt Olivia

Warmup :

600 Smooth breathe every 5 with fins 400 IM dr/knob/50swim 200 kick build

800 strong 12:00 2×400 better than 1/2 6:30 4×200 better than half 3:30 8×100 better than half 2:00

3xthru:

4×25 rotating dk :30 3×50 breast with fins and paddles 25 long low low sc/ 25 fast hands with flutter 1:00 2×75 smooth back paddles/fins 1:10 100 free pads/fins 1:40

5900m