Mon Oct 28 am

kennethjohnanderso
Oct 27, 2024
1 min read

Warm-up

4 * 200 descend on 3:30

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

A/ 3 times thru

800 descend on 11:00, or 11:30 (could be 700/750/800)

400 ascend on 5:00, or 5:30 (could be 400, 350, 300)

200 Pull long on 3:30

B/ 3 times thru

400 Kick descend by round - 30 s rest to 7 or 7:30

3 * 200 descend (75 stroke/25 free/50 stroke/25 free) on 3 or 3:30

400 Pull mix it up on 8

Recent Posts

See All

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

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

Comments