Fri Jan 17th am (no pm practice)

kennethjohnanderso
Jan 16
1 min read

Starting at 6;00 or 6:30

lanes 0-5 and shallow

800 IM with fins - 100 flow/50 swim/50 build kick

600 pull paddles optional (every 3rd 25 alternate RA only, LA only)

4 * 50 build to sprint turn into 5 and glide - then swim long on 1:30

5 * 300 choice* on 4, 4:30 or 5:00

1-3 descend

4 long +30 seconds

5 strong

*choice = consider mixing it up, different strokes, , every 4th 25 drill

but keep each 300 the same

Recent Posts

See All

Mon Dec 15th

16 * 50 1-4) pull - max 4 breaths per 25 on :55 5-8) kick descend on 1:05 9-12) swim with knuckle paddles 13-16) IM switch - finish with Free - flip into fly 5 x 400 ascend 1) IM with fins (can kick F

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

Comments