SP YMCA May 3rd 3:30-5

400 Pull smooth – breathing every 3 

600 IM drill with fins 

12*25 on :45 (7-12 with fins)

1) 5 kicks and glide, 

2) 5 kicks/3 stroke cycles/5 kicks and glide

3) 5 kicks and glide RS

4) 5 kicks and glide LS

5) 5 kicks and glide back

6) 5 kicks/3 stroke cycles/5 kicks and glide

30 * 25 on 35 – different stroke from last night

extra minute after 15 and 25 (best avg)

6x thru:

4×25 fly or breast :30 (may change by round)

2×75 back build 1:30

1×100 free fast 1:45