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

Sat Feb 6

8 * 75 with fins on 1:20 (50 build into 4 sprint kicks on back then roll and break out/swim easy) 300 with paddles (PB optional) SSS 4 x 50 kick descend 200 choice 3 x 50 sprint for time on 5:00 300 s

Fri Feb 5th

800 SKPS 9 *175 on 3:15 or 8 on 3:30 - (if stroke is slower than 2:25 1-4 descend to 200 time 5) hold 6-9) with fins something you can hold or 7 * 200 1-3) descend on 4:20 (if need #1 K/S, #2 3rd 50 K

Thu Feb 5 2025

600 with fins - underwater recovery 300 long Pull w/paddles 400 6 kicks/side or 2KIP (300) or Salmon drill fly 3 x 100 IM 1) with Fly Kick, 2) with flutter kick, 3) reg kick A/ or B/ A/ 20 x 35 fly or

Comments