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

Thur March 12

400 low SC each 100 gets stronger 20sr 4×100 75 free/25 IMO 10-15sr 4×50 dec @1:00 30×50@1:30 at p200 Faster Ez 4x(40 sec kick/20sec rest) Quebec Cup 12 * 100 with fins 1) 6 kicks 2) Swim 3) Swim - d

Wed March 11

400, 4 x 100 IM (8/10/16 kicks), 4 x 50 descend 4 x 100 smooth on 2:00 1 x 100 on fpp 3 x 100 smooth on 2:00 2 x 100 on fpp 2 x 100 smooth on 2:00 3 x 100 on fpp 1 x 100 smooth on 2:00 4 x 100 on fpp

Tues March 10

400 SKPS 16 x 25 Fly on :35 8 x 50 Back - under bridges on 1:00 6 * 75 Pull 1) 25 Bk/50 Br 2) 50 Bk/25 Br on 1:15, 1:20 or 1:25 (10s rest on #1) 4 x 100 descend on PB + 15-20 9,8,7... strokes into tu

Comments