Mon Nov 17th

kennethjohnanderso
Nov 16
1 min read

400 - max 1/2 free

3 x 100 (2,4,6,8 dolphin kicks off wall)

4 x 50

1) 15-25-10

2) 15-25-10

2 x 800 descend and "-"

3 x 400 descend (start at 1/2 of 800)

5 x 200 descend or hold (start at 1/2 of 400)

approx 40,30, 20s between repeats

90s between rounds

Fly or breast

6 x thru

6 x 25 on :25

1 x 50 build on :60

before joining in 2 x 400, 3-6 by 200 descend and hold

Queens returning

1/2 hr warmup

10 min choice long

10 min drills or technique

10 min repeats with increased HR

15 x 15s efforts on 2:00

Recent Posts

See All

Fri Dec 12

300S on 5:30 6 x 50 pull with paddles (kuckle style hold) 1-3 descemd :55 300 K (200 IM + 100 stroke) on 7:00 6 x 50 Fly /Back, Back/Breast. Breast/Free on :55 300 Pull long *ever 3/5 breathing if fr

Thur Dec 11

Queens 4 x 400 1) Pull on 6:30 2) Swim 6:00 3) swim or pull with paddles 5:30 4) swim with fins 5:00 36 x 25 on 1:00 1-2) chutes 3-4) sprint kick 5) underwater from dive 6) sprint 7-8) sprint with fin

Wed Dec 10

12 * 100 on 1:40 1-3) smooth 4) faster - maintain stroke count 5-7) Smooth 8) 400 pace 9-11) smooth 12) faster again 200 drill 3 x out in out turns descending - plant feet firmly and quickly 100 dri

Comments