Mon Oct 16

kennethjohnanderso
Oct 16, 2023
1 min read

800 IM with fins

Fly=K

Bk= 6Kicks/Swim

Br = swim with a dolphin kick

Fr = build swim

3 * 50 descend

4 * 25 15/10

3 * 400 descend on 5:20, 5:40, 6:00, 6:20

- 3 kicks off every wall

6 * 200 (1-3 descend, 1:00 min, 4&5 hold, 1 min, fast

on fpp + 10, fpp, fast

consider 75 stroke/25 free/50 stroke/25 free/25 stroke and slower pace

last 1 full stroke

start at 2:45, 3:00, 3:15 or 3:30

2 *

2 * 75, 3 * 50, 2 * 25 - all on 1:20 - fins on 75's and 1st 50 if needed

Recent Posts

See All

Thur Apr 16

300, 2 x 100, 3 x 50 descend to 200 pace 10 x 75 on 1:30 50 stroke A build into 25 great breakout stroke B 42 x 50 three times thru 4 on 1:00 4 on :55 4 on :50 4 on :45 Should do 3 dif strokes eac

Wed Apr 15

AM 400 Pull - breath every 5 if free 300 swim - max 1/2 free 200 K - build 3 x 100 IM - 8/10/1/6 kicks underwater 8 x 25 1) build, 2) 5& glide - kick xlr8, 3) 15/10, 4) smooth underwater Three times t

Tue Mar 24 am

10 x 75 1) fist/A-OK/Swim on 1:30 2) Build on 1:20 300 Pull 200 Kick 4 x 25 on 1:00 choice of speed drills 8 x 100 best average of 1:40 Sprint kick set with long 100 choice between rest 300 Kick on

Comments