Thursday Jan 19,2023

Kbm swimmers going to Markham in deep end with Queens and HP

Kbm swimmers not going to Markham.

400 free/bk by 100 👊/s by 50 300 IM as dr/knob/s by 25 200 pbl 100 kick build

10×300 or 275 or 250 1-4) Dec 5:00 5-7) neg split 4:50 8-9) build 4:40 10)fast 4:30 *** option of going 300’s with fins snorkels or fins/paddles ***

8×75 (kick is fast/s is smooth) 1-2) kick 1:40 3-4) 50 k/25s , 25s/50k 1:35 5-6) 25k/50s, 50s/25 k 1:30 7-8) swim 1:25