Fri Nov 15 pm

kennethjohnanderso
Nov 15, 2024
1 min read

400 Pull Mac 1/2 free - breath every 5 if free

300 Kick (200 IM/100 Cgiuce)

200 IM Swim

4 * 25 15-10

Breast

Three times

4 * 25 Pull and Paddles on 1:00

4 * 25 paddles and fins on 1:00

100 Kick on 2

100 2K1P on 2

100 backstroke recovery on 3:00

3 * 100 swim descend on 2

Fly

Three times

6 x25 1) salmon, 2) salmon +1 on :45 4 x 25 with paddles and fins (eliminate pause at top)

2 * 100 kick on 2 1) build, 1 fast

100 back recovery on 3

3 * 100 kick descend

Free or Back

Three times

350-400 with paddles on 6

400 with fins on 6

3 * 100 best average on 3:00

300 smooth kick with fins on 3

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