Fri Oct 11am

kennethjohnanderso
Oct 10, 2024
1 min read

5 * 800

1) flow with fins

2) 4 * 200 on FPP + 30, +20, +10, FPP

3) 10 * 75 Swim or Pull on fpp 4 then 30s, 3 then 30s, 2 then 30s, 1 - maintain stroke count

4) Dr/S/K/s by 25, 50, 100 or 200

At 7:05

5) swim for time

Recent Posts

See All

Wed March 11

400, 4 x 100 IM (8/10/16 kicks), 4 x 50 descend 4 x 100 smooth on 2:00 1 x 100 on fpp 3 x 100 smooth on 2:00 2 x 100 on fpp 2 x 100 smooth on 2:00 3 x 100 on fpp 1 x 100 smooth on 2:00 4 x 100 on fpp

Tues March 10

400 SKPS 16 x 25 Fly on :35 8 x 50 Back - under bridges on 1:00 6 * 75 Pull 1) 25 Bk/50 Br 2) 50 Bk/25 Br on 1:15, 1:20 or 1:25 (10s rest on #1) 4 x 100 descend on PB + 15-20 9,8,7... strokes into tu

Mon Mar 9

5 * 200 Descend on 4:00 150 Stroke A slight build/50 Stroke B - strong legs Three times thru 300 Pull with paddles and snorkel on 5:30 200 Kick "-" on 4:30 Quebec Cup swimmers 8 x 25 1) build, 2) 5 an

Comments