top of page
  • kennethjohnanderso

Just 90 minutes on a Wednesday

Choose 3 of


300 Breast (2K1P/3K1P/2K1P/Swim by 25)

400 Free Pull dog Paddle/Pull long/50 6 Kicks/side onto Swim

400 Back Dolphin kick, 3-2-1/50 6 Kicks/side into Swim

300 Fly choice of drill and swim


finish by 3:50 pm


5 * 300

  1. Pull every 4th 25 breast

  2. Kick - every 4th 25 fast dolphin kick

  3. IM - 75 of each or drop a stroke

4-5) choose from above and/or warmup


at 4:15

4 * 50 1) 15-25-10, 2) 15-25-10


XYZ on 1:00, 2:00, 3:00

X= 25-75

Y = 50-150

Z= 75-200


2 * 25 easy speed

4 * 50 descend to P200

2 * 25 15/10


XYZ on 1:00, 2:00, 3:00

X= 25-75

Y = 50-150

Z= 75-200


400 Warmdown




30 views0 comments

Recent Posts

See All

Wed June 12

400, 3*100 IM, 2*50 at 200 pace from dive OYJ swimmers 6 * 100 knuckle paddles with fins on 2:15 Swim with fins - build kick on 2:15 broken 100 from dive (5s at 25's) aiming for 100 pace on 2:30 4-6 r

Tues June 11

600 "-" Pull - no paddles, snorkel opt'l every 4th 25 fly or Br 4 * 200 descend 75 Stroke-25 Free or Back-50 Stroke-25 Free or Back-25 Stroke 4 * 50 Kick descend on 1:10 1) smooth/fast 2) fast/smoo

Mon June 10th

600 with fins - open turn at 100, 200, 300, - start every 100 with a 5 and glide on your back, finish every 100 breathing every 5 400 pull - if using paddles they should be knuckle paddles 5/6 * 150

Comments


Post: Blog2_Post
bottom of page