Jan 4th 7:30-9:00

kennethjohnanderso
Jan 4, 2022
1 min read

400 Fr/Bk by 100 fist/swim by 50

300 Build pull maintain stroke count

200 IM K/S by 25 (build kick one stroke into fast turn)

4 * 25 15/10 (start these at 7:45)

10 * 100

1-3) descend on 1:40 +/- 5

4-7) hold #2 on 1:30 +/-5 8-10) ascend on 1:40 +/- 5

100-200 easy off stroke

4 times thru 25 K on 1:20 50 K on 1:20 75 K on 1:20 fins for rounds 3 and 4 if not making it

3 * thru 2nd round with choice of equipment. 3rd round Breast or Fly

4 * 25 smooth on 35 50 strong on 1:10 4 * 25 smooth on 30

75 strong on 1:30

4 * 25 smooth on 30

100 strong on 2:00

Recent Posts

See All

Mon Dec 22

800 IM flow with fins 8 x 50 1-4 descend on 1:00 (1-4 Stroke A, 5-8 Stroke B) 8 x 25 1) 5 & glide 2) Build 3) underwater Kick 4) 15/10 10 x 125 on 2:30 75 Build into 50 sprint on 1-4 descend, 5-1

Saturday morning test set

300 Pull on 5:00 4 x 75 Kick descend on 1:45 300 Swim on 4:30 4 x 75 Pull descend on 1:30 300 Kick on 6:30 4 x 75 swim descend on 1:15 dif strokes and speeds can decrease distance Test set 2 waves WD

Fri Dec 19

400 Free/Back by 100 alternate 1 fist closed/1 hand open by 50 300 Pull 75 build into every 4th 25 Breast or Fly 3/5 breathing when free 3 * 100 IM - strong kick in and out of walls Choose 2 (can do

Comments