Sat Oct 14th

kennethjohnanderso
10 hours ago
1 min read

300 Pull on 5:00

6 x 50 Kick 1-3 descend on 1:10

300 Swim - fast turns on 4:30

6 x 50 Pull 2 strong/1 easy snorkel and paddles opt'l but encouraged on 1:00

300 Kick (200 IM/100 stroke) on 7

6 x 50 1-3 descend to 200 Pace and hold on :50

2 x vertical kick (5 on/5 off/10 on/10 off/15 on/15 off - 30s

8 x 200

1) best stroke ascending on 3, 3:15 or 3:30

2) IM a) 8/12, b) work turns, c) fast d) faster) on 3:30

Recent Posts

See All

Fri Oct 13th

400, 3 x 100, 3 x 50 descend Circuit A body position awareness/core strength 8 x 100 on 2:00 with fins and/or paddles (RA/LA/Drill/Swim) Circuit B - all with chutes - power Three times thru 1) 25 dol

Thu Oct 12

100 Build dolphin kick 200 Fr/Bk by 100 fist/Swim by 50 300 Pull - every 4th 25 Breast 400 with paddles 300 kick with fins each 100 gets faster 200 1-2-3-4... dolphin kicks off walls 4 * 25 dolphin ki

Wed Nov 5th

am Set A - not available tonight targeting aerobic system with short rest 25's after some classic work 18 x 100 4 swim on 1:35 4 swim with fins on 1:25 3 swim on 1:35 3 swim with fins on 1:25 2 swim o

Comments