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

Tue Mar 2

50 finger grip paddles 200 Pull long 50 finger grip paddles 200 Pull negative 50 finger grip paddles 100 Pull IM 3 x 175-200 kick descend on 4 4 x 50 on 1:00 1) 15- 25 -10 2) 15 -25- 10 8 x 50 on 1:00

Monday March 2

OFSSAA swimmers 5 x 400 1) IM flow with fins 2) 4 x 100 IM Pull (Fly- underwater recovery, Back - DA 3) Pull "-" maintain breathing pattern and stroke count (+1 or2) 4) 4 x 100 IM 8/10/1/6 kicks off w

Fri Feb 27

twice thru 25 Pull very long and efficient on :30 25 Kick on PB build on :30 2 x 25 Swim IM order on :25 right into twice thru 50 Pull very long and efficient on 1:00 50 Kick on 1:00 3 x 50 IM s

Comments