Sat Apr 5

kennethjohnanderso
Apr 4
1 min read

300 Pull - long

200 Kick "-"

100 Swim with fast turns

6 * 25 on :45

1) 15/10, 2) 5 & glide

9 X 50

1-3) IM switch

4-6) best stroke

7-9) kick descend

10-12) choice

3? waves (record/swim/200 long with fins)

2 rounds of

5 * 50 best average (#1 & 5 from a dive)

on :40/:50/60/70

or if 50 slower than 30 (:50/:50/60/70

15 x 100

1 @ FPP

2 @ FPP +10

3 @ FPP + 5

4 @ FPP +10

5 @ FPP + 20

Recent Posts

See All

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

Wed Dec 10

12 * 100 on 1:40 1-3) smooth 4) faster - maintain stroke count 5-7) Smooth 8) 400 pace 9-11) smooth 12) faster again 200 drill 3 x out in out turns descending - plant feet firmly and quickly 100 dri

Comments