Fri Mar 7 am - front then back end speed

kennethjohnanderso
Mar 6
1 min read

8 x 100

1) slow with paddles on 2:00

2) 100 descend IM or best stroke on 1:45

4 x 15/10 on 1:00

100 long on 2:00

4 x build kick to full speed then 2 or 4 strokes sprint on 1:00

100 long on 2:00

4 x speed drill of choice on 1:00

100 long on 2:00

8 rounds on 5:00

50 on 35 or 40 (if 100 time slower than 1:00)

50 build on 40 or 45

50 sprint

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