Fri Jan 12

kennethjohnanderso
Jan 11, 2024
1 min read

200 Swim 4th 25 Fly or Br

200 Pull - 4th 25 Fly

200 Swim - 4th 25 Fly or Br

200 PBL - 4th 25 kick on PB

50's on 1:10 until 6:25 25 build into fast turn and swim easy off stroke for remainder

Circuit 1

40/36/32 * 25 fly or breast on :25, 30 or :35

Circuit 2

Turns and breakouts

Circuit 3

6 * 200

1 stroke build

2 smooth free

1 stroke strong

1 smooth free

1 stroke fast

free build

2 * 150 fast kick

free strong

1 * 150 fast kick

2 stroke fast

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