Sat Sept 24

kennethjohnanderso
Sep 23, 2022
1 min read

1000 as

100 Swim

25 knob/75 Swim 50/50

75/25

100 Kick

repeat with fins

twice thru

200 choice

4 * 25 speed drill Free head up/high turnover, spin

Back spin drill

Breast fast hands

Fly swim

200 choice

4 * 25 dive walkbacks

12 * 100 1-4) fpp+10, 5-8) fpp+5, 9-12) fpp

1) long turns - 8m off walls

2) accelerate into sprint turns and finish

3) "-"

4) great swim fastest of the 4

Recent Posts

See All

Wed June 10

6 x 200 with increasing intensity 1) Drill with fins on 4:30 2) Drill on 4:30 3) Pull (breathing every 5 if free) on 4 4) swim on 3:30 5) Swim with paddles on 3:00 6) swim stronger - Back K/S or 50 Fr

Tues June 9

600 Pull/Swim/Swim with paddles - each 200 is a build 400 IM done as 50 S/50 Build Kick 200 Kick "-" within 20s of best 5 rockets from smooth to blast 800 Pull with double PB - if free (max 75%) brea

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

Comments