Fri Oct 5 am

kennethjohnanderso
Oct 24, 2024
1 min read

800 IM Flow with fins

8 * 100 on 1:50 (5-8 stronger than 1-4)

1) 75 long fly/25 fast Back

2) 75 build/Back/25 fast Br

3) 75 fast Br/25 fast Free

4) 100 Fast IM or Free

three times through on 16 min total per round

3 * 200 on 3:00, 3:15 or 100 on 2, 2 by 200 on 3:30

1 * 400 (holding 200 time plus 10)

200 Drill(s) on 4

4 * 75 on fpp (extra rest to 10)

200 Drill(s) on 4

6 * 75 on fpp + 5 (extra rest to 14)

200 Drill(s) on 4

8 * 75 on fpp + 10

Recent Posts

See All

Mon Apr 20

am 400 with fins free/back by 100 fist/Swim by 50 2 x 150 Pull (25 Fly/50 Back/25 Breast/50 Free) 200 IM Kick 8 x 25 1) 5 and glide --> Kick acceleration 2) Build 3) 15.10 4) Choice of speed drill 3 x

Thur Apr 16

300, 2 x 100, 3 x 50 descend to 200 pace 10 x 75 on 1:30 50 stroke A build into 25 great breakout stroke B 42 x 50 three times thru 4 on 1:00 4 on :55 4 on :50 4 on :45 Should do 3 dif strokes eac

Wed Apr 15

AM 400 Pull - breath every 5 if free 300 swim - max 1/2 free 200 K - build 3 x 100 IM - 8/10/1/6 kicks underwater 8 x 25 1) build, 2) 5& glide - kick xlr8, 3) 15/10, 4) smooth underwater Three times t

Comments