Sun Mar 16, 8-10 am LCM

kennethjohnanderso
Mar 16, 2025
1 min read

300 Choice

300 Kick - redline

300 Pull - build

2 or 4 * 50 first 15, last 10m fast

30 * 50 from dive on 2:30 (1-3 descend then

Equal to or fast than 200 pace

if you miss, skip the next one and walk back
if you miss again skip 2

May switch strokes after 20

Relays

Recent Posts

See All

Thur July 23

800 IM flow with fins 3 x 50 on 1:00 descend to 200 pace stroke A 200 drill of stroke B 3 x 50 descend to 200 Pace stroke B 8 x 25 speed drills on 1:15 1) 5 & glide --> Kick xlr8 2) build 3) easy s

Wed July 22

4 x 450 1) 50 fist/100 Swim 50 fist/100 knuckle paddles 50 fist/100 paddles no wrist straps 2) Pull 50 PBL/100 P regular 50 PBL/100 pull with knuckle paddles 50 PBL/100 P with paddles no wrist straps

Tue July 21

800 IM flow with fins 3 x 100 descend to 400 pace +/- 5s 4 x 50 1) 15-25-10 2) 15-25-10 4 x speed drills on 1:15 1) build 2) choice 3) easy speed 4) 5 & glide --> kick xlr8 10 x 75 best average on

Comments