Fri Oct 23

kennethjohnanderso
14 hours ago
1 min read

400 Free/Back by 100 fist/swim by 50

400 IM Kick/fist/Drill/Swim by 25

400 with Paddles "-""

Lane 0,1,2

6 x 30s dryland/50m chutes/50 swim on 3:00

Lanes 3,4,5,6

8 x 50 fast from dive under bridges at 15m mark

Lane 7,8,9

three times thru

3 x 25 descend with power on :45

3 x 25 descend with rate on :45

2 x 25 15/10 on 1:00

Recent Posts

See All

Thur Oct 22

300, 3 x 100 IM, 4 x 50 bk K/Br swim 12 x 25 4 strong with paddles on 1:00 1:00 4 kick with fins. Small drops to Sprint 1:00 4 fast with fins and paddles 1/2 hour to here 16 x 50 on 1:30 fast with hig

Wed Oct 21

Minimum 1200m to get ready for 10 x 100 test set at 6:30 Group A 8 min Warmup/Warmdown Group B Warm down pm/ 20 x 50 on 1:00 8 holding 800 Pace 6 holding 400 Pace 4 holding 200 Pace 2 holding 100 Pace

Oct 21 am

400 Pull 5/3 breathing if free on 7 300 RA/LA/50 Swim with a build kick on 6 4 x 50 kick descend - last 10m no breathing on 1:10 3 * 25 on :40strong to stronger 3 x 25 on :40 increasing turnover 24 x

Comments