Mon Sept 25

kennethjohnanderso
Sep 25, 2023
1 min read

400 Fr/Bk by 100, Drill/Swim by 50

2 * 300 Pull - breathing every 3 (including walls) #2 - faster

3 * 200 kick descend on 4:00 or 4:15 (max 30s rest)

4 * 100 IM with fins on 1:40

IM wheel

twice thru (8 * 250) on 15s rest

25 Fly/50 bk/75 Breast/100 Free

50 Fly/75 Bk/100 Breast/25 Free

75 Fly/100 Bk/25 Breast/50 Free

100 Fly/25 Back/50 Breast/75 Free

1:00 rest then 2nd round go faster

1 or 2 * 600 - equipment as desired

75 Choice/25 Fly

75 Choice/25 Bk or Free 75 Choice/25 Breast

Rd 1 equipment (or not) to make it challenging

Rd 2 equipment to make it easier

Recent Posts

See All

Thur June 4

800 fins/swim/pull/paddles by 200 400 IM 50K/50S with a build Kick 4 x 50 rotating dolphin kick 3 x 4 rockets on 3:00 rest of group joins 400 4 x 100 Swim descend, 75 kick descend if you came in at 6

Wed June 3

12 x 100 2 pull on 1:50 2 swim on 1:40 30s 2 swim with fins on 1:30 2 pull on 1:30 2 swim on 1:20 or 1:25 30s or 20s 2 swim with fins on 1:10 8 x 75 on 1:15 1) 50 drill/25 build 2) speed drill

Tuesday June 2nd

800 Flow with fins 400 Fr/Bk by 100 fist/Swim by 50 8 x 25 on 1:15 1) 5&glide then kick xlr8 2) Build 3) EZ speed 4) 15/10 5-8) repeat or improvise Trials Qualifiers 4 x thru 50 Kick on 2:15 75 Kick

Comments