12 * 400

kennethjohnanderso
Apr 17, 2023
1 min read

1-6) 30s rest between each

Free/Back fist/swim with fins

IM K/S by 100 with fins

IM K/S by 50 with fins

8 * 50 Fly on 15s rest ( alternate swim and kick by 50 if needed)

400 Back 100 Swim/100 RA/LA/100 6 Kick with strong K/100 build S

8 * 50 1) 2K1P, 2) Swim on 10s rest

Last 6

IM ascend, Free descend

400 IM swim strong on 5:45, 6 or 6:30

400 Free long on 5:15, 5:30, 5:45 or 6

350 IM - drop a stroke

400 Free stronger

350 IM long

400 Free stronger or fast if it is your last one

300 IM - exaggerate length or drills

400 Fast

Warmdown with 25's

6 fast kicks off wall - two fast strokes then swim easy

Recent Posts

See All

Fri Dec 12

300S on 5:30 6 x 50 pull with paddles (kuckle style hold) 1-3 descemd :55 300 K (200 IM + 100 stroke) on 7:00 6 x 50 Fly /Back, Back/Breast. Breast/Free on :55 300 Pull long *ever 3/5 breathing if fr

Thur Dec 11

Queens 4 x 400 1) Pull on 6:30 2) Swim 6:00 3) swim or pull with paddles 5:30 4) swim with fins 5:00 36 x 25 on 1:00 1-2) chutes 3-4) sprint kick 5) underwater from dive 6) sprint 7-8) sprint with fin

Wed Dec 10

12 * 100 on 1:40 1-3) smooth 4) faster - maintain stroke count 5-7) Smooth 8) 400 pace 9-11) smooth 12) faster again 200 drill 3 x out in out turns descending - plant feet firmly and quickly 100 dri

Comments