Sat Nov 2

kennethjohnanderso
Nov 1, 2024
1 min read

400 Choice on 8:00

12 * 100

3 rounds on 2:05, 1:55, 1:45 or 1:40

75 Fly/25 Back S

75 Back/25 Breast S

75 Breast/25 Free S

100 Free 25’s & 100 are fast and get faster each round

75’s are Rd 1 Build Kick, Rd 2) build swim, Rd 3) fast -3rd 25 Kick

12 * 100

RA/LA/K/D

1-8 with fins 1-4 descend on 9-12) without

30 * 25 on :35

6 * thru

1) Pull with paddles

2) S

3) K

4) S

5) Dive and underwater Kick

Last 1/2

800 Pull with paddles and snorkel

200 blast kick on 8

2 * 100 Blast kick on 5

3 * 50 on Kick ascend on 3:00 - at least last 2 dif stroke

Recent Posts

See All

Sat June 27

300 3 x 100 3 x 50 descend 4 x 75 with fins 6 kick pause to 4 kicks to 2 to none to high turnover 300 choice at 8:25 2 x 50 sprint from dive 11 x 50 kick on 2:00 1-5) regular kick 6-8) with chutes 9

Fri June 26

800 Flow with fins 3 x 200 descend to PB+20 on 4 4 x 15s sprint Kick on 1:15 6 x speed drills on 1:15 three times thru 25 on 1:00 50 on 2:00 75 on 3:00 add 30 s to pace time each round 400, 300, 200,

Thur June 25

300 Pull 1st 25 of each 100 LADP on 5:30 4 x 75 S descend on 1:15 300 K (200 choice + 100 IM) on 6 4 x 75 Pull Bk/Br choice of split on 1:20 300 S each 100 gets faster on 5 4 x 75 Kick IM order on 1:3

Comments