Sat April 18th am

kennethjohnanderso
Apr 18, 2025
1 min read

Updated: Apr 18, 2025

15 min

800 Flow (up to 400 with fins - high hips, long strokes)

4 x 100 on FPP+15, FPP+10, FPP+5, FPP

4 x 50 on 1:00 descend to 200 Pace

3 x 25 15/10 and/or speed drill on 1:30

1 x 25 smooth underwater (breast pullouts or dolphin kick)

at 8:35

2 waves of 8 * 25 sprint swim on :25

150 very long with paddles

2 waves of 8 * 25 sprint swim with fins on :20

150 very long with paddles

2 waves of 8 * 25 sprint swim on :30

11 sprint kicks on 1:20

10s, 15s, 20s, 25s. 30s, 35s, 30s, 25s, 20s, 15s, 10s

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