July 28

kennethjohnanderso

Jul 28

1 min read

20 x 100 - xtra 20 s to put on or take off fins

4 on 1:40 with fins

4 on 1:40 w/o

4 on 1:30 with fins

4 on 1:30 w/0

4 on 1:20 with

6 x 25

1) 5 and glide/2 rockets/Kick xlr8

2) 15/10

3 x thru

12m with chutes on 1, 2, 3 3rd (with paddles on #2

50 sprint from blocks on 4

800 Pull with paddles - every 4th 50 PBL or Fly or Breas

6 x 50 kick #1 sprint, thne add 2s each time

Recent Posts

See All

Sat Oct 31

16 x 100 4 on 1:45 4 on 1:35 with fins 4 on 1:40 4 on 1:30 with fins 400 choice at 8:50 8x50 1EZ-1Fast on 1:15 add-up 200 under PB 400 Fr/Bk by 100 fist/swim by 50 at 9:10 20 x 75 on 1:30 1 sprint fro

Fri Oct 30

800 IM flow with fins Station 1 - head position 2 x 25 fly with snorkel 2 x 25 back stroke water bottle on head 2 x 25 with tennis or lacrosse balls 2 x 25 with fins - paddle on head 50's with fins 25

Thur Oct 29

500 swim 400 Pull 300 Kick 200 Drill 100 Swim Done by 6:40 6 x 25 on 1:00 1) build 2) speed drill 3) easy speed 4) build 5) easy speed 6) 15m sprint underwater kick 4 x 50 1) 15-25-10, 2) 15-25-10 on

Comments