Friday afternoon before time trial

kennethjohnanderso
Sep 16, 2022
1 min read

OYO (on your own) at least 3000m

If you prefer not to have something to follow

1200 adding equipment by 150 then shedding

150 Swim

150 with Snorkel 150 Snorkel and PB

300 Snorkel PB paddles

150 with Snorkel 150 Swim

200 Swim

200 Kick 400 Kick with fins 200 Kick

200 Swim

400 - either leg based or arm based depending on first set

4 * 100 IM 8/10/1/6 dolphin kicks off walls

200 Long

2 * 100 2nd one at 400 Pace or 200 Pace plus 7.5

4 * 50 descend to 200 pace

4 * 25 15/10

4 starts each one gets more explosive while maintaining

14 * 25

2 on :20, 3 on :25, 4 on 30, 5 on 35

Recent Posts

See All

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

Tue Mar 24 am

10 x 75 1) fist/A-OK/Swim on 1:30 2) Build on 1:20 300 Pull 200 Kick 4 x 25 on 1:00 choice of speed drills 8 x 100 best average of 1:40 Sprint kick set with long 100 choice between rest 300 Kick on

Comments