Mon Feb 12

kennethjohnanderso
Feb 12, 2024
1 min read

200 free low SC

200 free/best stroke

200 free -ve split

4x50 best stroke or IM

200 free descend 50’s

If racing this weekend

12x25 optimal kicks, breakout + 3 stroke cycles /30

12x50 kick-drill, drill-swim /50, 55, or 60 (1st 6 with fins)

12x75 alt free-stroke (stroke can be free if it’s your best)

4/65, 4/60, 4/55 or + 5, 10, ?15 as needed

400 Flow - min 2 strokes

If not racing

6 breakouts Twice thru - same pace, SC, tempo, dolphin kicks throughout

3*25 on :30

1*50 on 1:00

3*25 on :30

1*75 on 1:30

20 * 75 choice fpp extra min after 8, 14 & 18

Recent Posts

See All

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

Thur Dec 18

4 x 25 SSS on :45 3 x 100 on 1:45 descend to PB + 10% 4 x 25 1 arm knuckle paddle, 1 arm reg paddle on 1:00 3 x 100 descend - 3rd 25 kick on 1:45 (1/2 RS, 1/2 KS) 4 x 25 Zombie Kick on 1:00 3 x 100 de

Mon Dec 15th

16 * 50 1-4) pull - max 4 breaths per 25 on :55 5-8) kick descend on 1:05 9-12) swim with knuckle paddles 13-16) IM switch - finish with Free - flip into fly 5 x 400 ascend 1) IM with fins (can kick F

Comments