Fri May 23 - 6:30 start

kennethjohnanderso
May 22
1 min read

300 Pull - max 1/2 free - breathing every 3 when if free

3 x 50 descend

3 x 10s dolphin kick

3 dives

3 turns

choice until 6:20

A/ 4 times through on 1:30

20m easy speed

15m sprint or speed drill

25 sprint

25 very long and slow

B/ 2x50, 1x100, 1x50, 1 x 100 all at 400 pace on 1:00 and 1:30

adjust pace time slower or fast then repeat or join A

10 x 50 +/- 5 or 10 depending on stroke

1 on :40

2 on :45

3 on :50

4 on :55

Recent Posts

See All

Tue Dec 8

Queens Shallow + deep lanes if needed 4 * 300 descend on 5:30 every 3rd 50 off 8 * 25 strong on :30 4 x 200 kick descend on 5:00 8 x 15s sprint kick on 1:00 12 x 100 with paddles and/or PB 3 on fpp +

Mon Dec 8

1000 with fins (800 if max 1/2 free) Swim Kick Drill Pull Swim 200 SSS 200 Pull breathing every 3 and/or 5 200 build kick 200 1,2,3... 8 fast kicks off walls twice thru 25 choice or 5 & glide 25 choi

Sat Dec 6th

4 x 250?-300 1) breath every 3/5 if free on 6:00 2) free - fast tuns on 5:30 3) IM - 75 build each stroke to last 15m kick into wall on 6 4) non free - fast turns on 5:30 8 x 25 on 1:00 1) 5 & glide -

Comments