top of page

Search

Friday Jan 9 pm

kennethjohnanderso

Jan 9

1 min read

800 IM flow

12 x 25

1) build

2) 5 and glide/ kick xlr8'n

3) easy sped from blocks

4) 15/10

5 & 6) speed drill of choice

Back or free

18 x 100

1-3 RA descend on 1:45 +/- 5

4-6 LA descend on 1:45 +/- 5

7-9 Swim on 1:30 +/- 5

repeat with fins on 10s faster

Breast

4 x 25 H-H on :45 (no pullout)

3 x 50 Pull on 1:15

3 * 100 2K1P Descend on 1:50

4 x 75 descend on 1:30

5 x 50 from the blocks on 2:00

Fly

6 * 50 1-3 descend on 1:00

4 x 100 on 1:45

1) 25 Kick/75 Swim

2) K/S/K/S

3) & 4) swim

3 x 200 descend on 3:40

5 5-10s breaks at the wall

6 x 50 kick on 1:00

repeat one of the above

Bk or Fr 12 x 100 (2 of each)

Breast - no 50's from the blocks

Fly = 6 x 50 = 3 x 50 (K & S) only 2 x 200

Recent Posts

800 IM flow 4 x 100 25 Drill/75 build At 6:35 40 x 100 +/- 5 or 10s 16 on 1:40 12 on 1:35 8 on 1:30 4 on 1:25 Decide wether you are starting on 1:45, 1:40, 1:35 or 1:30 choose your order from A/ Free/

600 IM flow with fins - skip a stroke? 400 IM flow at 6:35 4 X 100 descend RA with paddles on 1:50 4 x 100 descend LA with paddles on 1:50 4 x 100 Pull with paddles on 1:40 30 x 75 on fastest possible

800 IM flow with fins 3 x 100 descend to 400 pace 3 x 50 descend to 200 Pace at 6:35 8 x 25 on 1:00 1) build 2) 5 and glide - vertical dolphin kick - speed drill - kick xlr8 3) easy speed 4) 15/10 In

Comments

bottom of page