Saturday Finale

kennethjohnanderso
Mar 19, 2022
1 min read

250-300 Pull 4 * 75 Kick descend 250-300 Swim 4 * 75 Pull descend

200-300 Kick drill

4 * 75 Swim descend (to best 75 from yesterday??)

33 min to here

3 * Vertical kick (5/5/10/10/15/15 - 30s off)

4 * 50 1) 15-25-10, 2) 15-25-10

5 * 200 kick 1-3 descend, 4 smooth, 5 fast on 4:00, 4:30 or 175, 175, 200, 150, 200

if not doing the full 200 on 4:00 looking for 15s rest on #1

6 * 100 on 1:30 or 5 on 1:45

all swim smooth with fins and then blast 15m underwater off last turn

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