Saturday July 16

kennethjohnanderso
Jul 15, 2022
1 min read

500 IM done as you please

400 Pull maintain stroke count - fins and paddles opt'l

300 Kick (200 IM/100 IM)

4 * 25 15/10 on 1:00

4 * 50 with fins 1) 15-25-10, 2) 15-25-10 on 1:00

Twice thru 3 * 100 on 1:40 or 1:50 smooth, 1 @ 400 pace on 1:30

3 * 100 on 1:40 or 1:50 smooth 2 * 50 on 1:00 @ 200 Pace

3 * 100 on 1:40 or 1:50 (2)

4 * 25 on :45 @ 100 pace

extra rest

Three times thru

75 build Kick on 1:30

3 * 25 sprint Kick on 1:00

100 smooth swim choice of equipment

Recent Posts

See All

Thur May 5th

400 Free back by 100 25 fist/25 A-OK/50 build 300 Kick done as 200 IM/100 dolphin wiht board 4 below water, 4 above 200 IM K/S by 25 100 IM 8/10/1/6 kicks 22 min to here 4 x 400 on 6:30 1) every 50 m

Tue Mar 2

50 finger grip paddles 200 Pull long 50 finger grip paddles 200 Pull negative 50 finger grip paddles 100 Pull IM 3 x 175-200 kick descend on 4 4 x 50 on 1:00 1) 15- 25 -10 2) 15 -25- 10 8 x 50 on 1:00

Monday March 2

OFSSAA swimmers 5 x 400 1) IM flow with fins 2) 4 x 100 IM Pull (Fly- underwater recovery, Back - DA 3) Pull "-" maintain breathing pattern and stroke count (+1 or2) 4) 4 x 100 IM 8/10/1/6 kicks off w

Comments