Thanks Emilio

kennethjohnanderso
Nov 20, 2023
1 min read

400 (50 SA/50 dr/100 sw)

200 fins Kick no board (U/W focus) on 3:30

6x50 pull desc. SC and/or time on 1:00

4 * 25 (5, 10, 15, 20m sprint)

22 minutes to here

MAIN 1- 200 RACE PACE

8x125 desc.1-4+ hold 200 pace on 2:00

SET 2- stroke work

2 ROUNDS: 1)Best 2) 2nd Best

4x75 long on 1:30

4x50 maintain SC (200 pace or faster) @1:15

4x25 FAST @1:00

W/D

300 pull

200 Kick - fast 5m in and 8 m out of walls

100 ez

Recent Posts

See All

Fri Dec 12

300S on 5:30 6 x 50 pull with paddles (kuckle style hold) 1-3 descemd :55 300 K (200 IM + 100 stroke) on 7:00 6 x 50 Fly /Back, Back/Breast. Breast/Free on :55 300 Pull long *ever 3/5 breathing if fr

Thur Dec 11

Queens 4 x 400 1) Pull on 6:30 2) Swim 6:00 3) swim or pull with paddles 5:30 4) swim with fins 5:00 36 x 25 on 1:00 1-2) chutes 3-4) sprint kick 5) underwater from dive 6) sprint 7-8) sprint with fin

Wed Dec 10

12 * 100 on 1:40 1-3) smooth 4) faster - maintain stroke count 5-7) Smooth 8) 400 pace 9-11) smooth 12) faster again 200 drill 3 x out in out turns descending - plant feet firmly and quickly 100 dri

Comments