Friday Oct 13th

kennethjohnanderso
Oct 12, 2023
1 min read

400 with fins DRill/50 build swim into 25 Kick (kick gets faster each time)

300 KIck done as 200 IM/100 IM

200 build pull breathing every 3/5 by 25

100 IM - work turns

20 min circuits

a/ dives

b/ power

c/ 50's with 12.5 underwater off walls in shallow end

Recent Posts

See All

Fri Dec 12

300S on 5:30 6 x 50 pull with paddles (kuckle style hold) 1-3 descemd :55 300 K (200 IM + 100 stroke) on 7:00 6 x 50 Fly /Back, Back/Breast. Breast/Free on :55 300 Pull long *ever 3/5 breathing if fr

Thur Dec 11

Queens 4 x 400 1) Pull on 6:30 2) Swim 6:00 3) swim or pull with paddles 5:30 4) swim with fins 5:00 36 x 25 on 1:00 1-2) chutes 3-4) sprint kick 5) underwater from dive 6) sprint 7-8) sprint with fin

Wed Dec 10

12 * 100 on 1:40 1-3) smooth 4) faster - maintain stroke count 5-7) Smooth 8) 400 pace 9-11) smooth 12) faster again 200 drill 3 x out in out turns descending - plant feet firmly and quickly 100 dri

Comments