Mon Feb 14

kennethjohnanderso
Feb 13, 2022
1 min read

12 * 50

1) RA 2) LA 3) Build 4) strong PBL

10 * 75 Pull 1) 25 Back/50 Br 2) 50 Back/25 Breast

or 15 * 75 fastest possible pace extra min after 5, 9 and 12

3 * (400/300/200/100) on 6/4:30/3/1:30

5:40/4:15/2:50/1:25

5:20/4:00/2:40/1:20.

extra min between rounds start with the 6 400 and if manageable go on a faster pace time hold the 400 speed through round - do not get faster and distance decreases

Anyone up for IM??

7/5:15/3:30/1:45

6:40/5/3:20/1:40

6:20/4:45/3:10/1:35

5 * 100 with fins - last 25 fast 15m underwater

Recent Posts

See All

Thur March 12

400 low SC each 100 gets stronger 20sr 4×100 75 free/25 IMO 10-15sr 4×50 dec @1:00 30×50@1:30 at p200 Faster Ez 4x(40 sec kick/20sec rest) Quebec Cup 12 * 100 with fins 1) 6 kicks 2) Swim 3) Swim - d

Wed March 11

400, 4 x 100 IM (8/10/16 kicks), 4 x 50 descend 4 x 100 smooth on 2:00 1 x 100 on fpp 3 x 100 smooth on 2:00 2 x 100 on fpp 2 x 100 smooth on 2:00 3 x 100 on fpp 1 x 100 smooth on 2:00 4 x 100 on fpp

Tues March 10

400 SKPS 16 x 25 Fly on :35 8 x 50 Back - under bridges on 1:00 6 * 75 Pull 1) 25 Bk/50 Br 2) 50 Bk/25 Br on 1:15, 1:20 or 1:25 (10s rest on #1) 4 x 100 descend on PB + 15-20 9,8,7... strokes into tu

Comments