Saturday morning

kennethjohnanderso

Mar 24, 2023

1 min read

800 IM build with fins

Fly = Kick

Back = 6 kicks

Breast = swim with dolphin Kick

Free = 6 Kicks

100 Pull 200 Pull at same speed

300 Pull at same speed

400 Pull at same speed - no paddles

4 * 200 Kick (do 175s if not getting 30s rest)*

1-3 descend #4 hold or sprint different stroke on 4:00

*Ben and Ella - speed work instead

50 on 3:00

75 on 3:00

50 on 2:00

50 on 1:30

2 * 50 on 1:00

16 * 25 on :35

3 Fly or Breast, 1 choice

2 Fly or Breast, 2 choice 2 Fly or Breast, 2 choice

1 Fly or Breast, 3 choice

400-800 with paddles - no straps wrist straps if free

the more free you do the longer the swim should be

Recent Posts

See All

Fri Sept 11

600 Pull every 4th 50 PBL - good time to wear snorkels 400 IM flow with fins 3 x 300 descend (75 stroke A/25 stroke B - finish by 6:45 8 x 25 on 1:15 1) easy speed 2) 5 @ glide/vertical kick 20 dolp

Thur Sept 10

OYO until 6:15 400 long walls on 7 300 fast walls on 5 3 x 100 choice on 1:40 4 * 50 on 1:00 1) 15-25-10, 2) 15-25-10 2 waves of test set (this is to give you an idea of what the 10 x 100 will be 6 x

Wed Sep 9 - Kick start

OYO until 6:15 at 6:15 300 Pull on 5:00 4 * 75 swim descend on 1:20 300 swim with fins on 4:40 4 x 75 Pull with knuckle paddles descend on 1:20 300 swim long walls 4 x 75 descend swim with fins (sn

Comments