TJ's Blog of Slow Swimming!

11:00 AM to Noon at the Downtown YMCA (SCM) coached by Jann.

Warmup:
400 free - every 4th length drill IM order
8x50 drill (2 each IMO) on 1:10 - 2/1/2 fly, 6 kk and roll back, 2br/2 fly on breathing on the fly breast, 6 kick and roll free
8 mid pool 25s on :40 quality (great walls and breakouts) IMO turns as follows
2 fly/fly
2 fly/back
2 br/br
2 br/fr
Discuss areas for improvement and repeat.

Main Set:
3x150 IM all out (without the free) on 4:00 - Ouch!!! Isn't there a law that says anything over 75 isn't really a sprint? Fort, I'm looking for some backup here!

Warmdown:
100 easy

1750 meters