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

Thur Apr 16

300, 2 x 100, 3 x 50 descend to 200 pace 10 x 75 on 1:30 50 stroke A build into 25 great breakout stroke B 42 x 50 three times thru 4 on 1:00 4 on :55 4 on :50 4 on :45 Should do 3 dif strokes eac

Wed Apr 15

AM 400 Pull - breath every 5 if free 300 swim - max 1/2 free 200 K - build 3 x 100 IM - 8/10/1/6 kicks underwater 8 x 25 1) build, 2) 5& glide - kick xlr8, 3) 15/10, 4) smooth underwater Three times t

Tue Mar 24 am

10 x 75 1) fist/A-OK/Swim on 1:30 2) Build on 1:20 300 Pull 200 Kick 4 x 25 on 1:00 choice of speed drills 8 x 100 best average of 1:40 Sprint kick set with long 100 choice between rest 300 Kick on

Comments