Thu July 11

kennethjohnanderso
Jul 11, 2024
1 min read

Thu - Threshold work

Fri - Aerobic

Sat - Speed, Strength and Kick (for those that can)

Thu

300, 3*100, 3*50 descend

1 * 100 at 400 Pace on 2:00

175-200 build off stroke or IM on 3:30

2 * 100 at 400 Pace on 10s rest on 3:30

175-200 build off stroke or IM on 3:30

3 * 100 at 400 Pace on 10s rest on 5:00

175-200 build off stroke or IM on 3:30

4 * 100 at 400 Pace on 10s rest on 6:30

175-200 build off stroke or IM on 3:30

rest and recovery

three times

3*50, 2*75, 1* 100 - all on 1:20 trying to hold pace from above as easily as possible

Recent Posts

See All

Thur Jan 22

400, 4 x 100, 4 x 50 descend 4 * 25 Zombie Kick on 1:00 1:00 6 x 25 with chutes on :45 1:00 4 x 25 15/10 1:00 8 x 10s vertical Kick/20s off 12 x 50 sprint (finish strong) on 3:00 8 x 100 long on 1:30

Wed Jan 20th

AM 400 with fins and paddles - evey 4th 25 hold with finger tips 7:30 300 Pull 50 reg/25 1 arm on 5:30 4 x 50 kick descend on 1:00 EBSC 25's (40/30/20 3 25's of each stroke) 3 times thru 1) 25 easy sp

Tues Jan 20th

400 Fr/Back by 100 light Kick with fins (25 fist/25 A-OK-50 regular) 3 x 100 IM 1) w/ dolphin Kick, 2) with free kick, 3) regular kick 4 x 25 underwater kick on :45 At 6:20 6 * 50 on :50 1) fast 5 sm

Comments