Fri am Sept 30

kennethjohnanderso
Sep 30, 2022
1 min read

10x100 free / 2:05-1:20 descend pace time by 5 seconds every 100, 50 stroke/50 fr if PB is under 1:00

3x4x50 Kick descend 1-4 and descend sets 1-3 / 1:00 or 1:10, extra 30 seconds between sets

3x100 15-25-10-15-20-15 / 2:00 Start at 6:40am Circuit 1: 8x100 best avg with fins /2:30 Circuit 2: 3x through: 1 vertical blastoff 5-5-10-10-15-15 vertical kick /1:30 4x25 easy push off, accelerate through breakout / 45 50 dive sprint 5 kicks minimum off wall /1:30 Warmdown

Recent Posts

See All

Fri May 29

300 Pull with double PB 200 kick with 4 dolphin kicks into vertical board off each wall 3 x 100 IM (8/10/1/6 Kicks) 3 x 400 descend to PB + 25-35s on 5:45, 6 or 6:15 (about 1 min slower than best) 3 x

Thurs May 28

18 x 100 (try to do 6 or more non-free) 1 Pull on 2 1 Swim on 1:50 30s 1 with fins on 1:40 2 Pull on 1:50 2 Swim on 1:40 30s 2 with fins on 1:30 3 Pull on 1:40 3 Swim on 1:30 30s 3 with fins on 1:20 3

Wed May 27

300 Pull on 5:00 4 x 75 kick descend on 1:30 300 Swim (max 1/2 free) on 4:45 4 x 75 Pull descend on 1:15 300 Kick (100 stroke/200 IM) on 6:00 4 x 75 swim descend on 1:00 8 x 25 on 1:15 1) 5 and glide

Comments