Mon Sep 23

kennethjohnanderso
Sep 22, 2024
1 min read

4 by 100, 1 by 125 3 by 100, 2 by 125 2 by 100, 3 by 125

1 by 100, 4 by 125

All with fins all on 1:30, 1:35 or 1:45

100's = K/S, 125's = S

Four times thru

3 * 75 on 1:20, 1:10, 100 or

1:15 --> 55 or

1:10--> 50

4 * 25 1) 15m sprint kick/10 easy Swim on :45 2) 15m sprint S/10 easy

3) 25 build

5) 25 sprint

Challenge yourself by picking a challenging pace time or stroke(s) just make the last 75 and right into sprint K

Last 20 min

5? * thru

2 * 25 easy speed on:30

1 * 50 on :40

15m sprint on 1:00

Recent Posts

See All

Sat May 15

300 Slow pull - long strokes 4 x 25 Pull Build 300 RA/LA/6 Kicks by 25 4 x 25 Build 2 x 25 easy speed from blocks 4 descending turns OYO until 8:30 (vertical kicking, breakouts. speed drills???) 40 x

Friday May 15

300, 3 * 100, 3 x 50 descend, 3 descending dives 8 x 25 1) 5 and glide, 2) build, 3) easy speed, 4) 15/10 1 sprint (25m to 100m) 8 x 25 turnover drills Fly with free kick Back spin dr Br egg beater Fr

Thurs May 14th

2 x 400 IM flow with fins - 1) smooth, 2) max distance per stroke 4 x 200 descend (5-10s drops to 200 time plus 30 on 4:00 10 min choice 8 x 100 on 1:40 - best average 8 x 25 with chutes and paddles t

Comments