Sat Nov 20

kennethjohnanderso
Nov 20, 2021
1 min read

300 Pull smooth slight build breath every 5 if free on 5:30

4 * 75 Kick descend 3 on 1:40, 1 on 1:30

right into 300 Swim - if free or back 1st 100 4 dolphin K's, 2nd 5, 3rd 6 on 5:00

or 250 Br Swim or Fly RA/LA/2 full strokes

4 * 75 Pull descend on 1:30 max 50 Free/75

300 Kick (200 IM/100IM) on 6:00

4 * 75 swim descend on 1:15

800 - rolling 100 IM's with fins - flip into Fly - past flags off all walls further=better

600 - Back - PB and paddles optional

6 * 75 Pull on 1:20 or 1:30 1) 50 Back/25 Br, 2) 25 Back/50 Breast

400 done as with 30s floating breaks at 37.5, 137.5, 237.5 and 337.5

Recent Posts

See All

Mon Dec 22

800 IM flow with fins 8 x 50 1-4 descend on 1:00 (1-4 Stroke A, 5-8 Stroke B) 8 x 25 1) 5 & glide 2) Build 3) underwater Kick 4) 15/10 10 x 125 on 2:30 75 Build into 50 sprint on 1-4 descend, 5-1

Saturday morning test set

300 Pull on 5:00 4 x 75 Kick descend on 1:45 300 Swim on 4:30 4 x 75 Pull descend on 1:30 300 Kick on 6:30 4 x 75 swim descend on 1:15 dif strokes and speeds can decrease distance Test set 2 waves WD

Fri Dec 19

400 Free/Back by 100 alternate 1 fist closed/1 hand open by 50 300 Pull 75 build into every 4th 25 Breast or Fly 3/5 breathing when free 3 * 100 IM - strong kick in and out of walls Choose 2 (can do

Comments