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

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