Sat Sprint post swim-a-thon

kennethjohnanderso
Apr 21, 2023
1 min read

It's been a great week! Let's top all of our efforts with one more kick at it.

200 Choice

10 * 25 K

1 on 30

2 on :35

1 on :25

2 on :40 1) 1st 15m sprint, 2nd) last 10 m sprint

10 * 75 on 1:15 - no free for HP

1) fist/drill/swim

2) Scull/50 Build

6 * 50 1) 15-25-10, 2) 15-25-10

5 min choice

2 * (5 * 50 on :40, 50, 60, 70)

Kick - sprint the 75's, 50's and 25's, work 5m in and out on the 100 IM

75 Fly, 100 IM - all on 2:00/2:15

75 Bk, 100 IM

75 Br, 100 IM

75 Free, 100 IM

repeat with 50's all on 1:15/2:15

and with 25's all on :45/2:15

Recent Posts

See All

Thur March 12

400 low SC each 100 gets stronger 20sr 4×100 75 free/25 IMO 10-15sr 4×50 dec @1:00 30×50@1:30 at p200 Faster Ez 4x(40 sec kick/20sec rest) Quebec Cup 12 * 100 with fins 1) 6 kicks 2) Swim 3) Swim - d

Wed March 11

400, 4 x 100 IM (8/10/16 kicks), 4 x 50 descend 4 x 100 smooth on 2:00 1 x 100 on fpp 3 x 100 smooth on 2:00 2 x 100 on fpp 2 x 100 smooth on 2:00 3 x 100 on fpp 1 x 100 smooth on 2:00 4 x 100 on fpp

Tues March 10

400 SKPS 16 x 25 Fly on :35 8 x 50 Back - under bridges on 1:00 6 * 75 Pull 1) 25 Bk/50 Br 2) 50 Bk/25 Br on 1:15, 1:20 or 1:25 (10s rest on #1) 4 x 100 descend on PB + 15-20 9,8,7... strokes into tu

Comments