Fri Mar 7 am - front then back end speed

kennethjohnanderso
Mar 6, 2025
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 July 13th

300 Pull last 25 of each 100 Bk/Br/Fr on 5 4 x 75 kick descend on 1:30 300 Swim "-" on 4:30 4 x 75 Pull descend on 1:05 300 Kick 200 IM/100 Dolphin on 6 4 x 75 Swim descend on 1:00 5 x 400 descend on

Sat July 4

14 x75 4 x 75 on 1:20 1 x 75 on 1:05 3 x 75 on 1:20 1 x 75 on 1:05 2 x 75 on 1:20 1 x 75 on 1:05 1 x 75 on 1:20 1 x 75 on 1:05 2 x 3 * rockets with fast turn in and out after #3 on 1:30 400 choice inc

Friday July 3

4 x 100 on 1:40 4 x 100 with fins on 1:30 3 x 100 on 1:30 3 x 100 with fins on 1:20 2 x 100 on 1:20 2 x 100 with fins on 1:10 20s to take fins on and off 400 Pull - pull with paddles - PBL - PBL wit

Comments