Thur am May 4

kennethjohnanderso

May 3, 2023

1 min read

10 * 75 on 1:20

1) fist/drill/swim

2) scull/50 Build

8 * 75 on 1:15

1) double turn then fast turn

2) underwater turn then waterfall turn

6 * 75 on 1:10 or 1:15

1) fly/back/breast

2) back/breast/free

4 * 75 with fins on :55 or 1:00

2 * 75 1) long, 2 Build - stroke you are doing next

10 * 100 Best average on 1:40, 1:50 or 2:00

long warmdown - technique based

Recent Posts

See All

Wed Sept 30

300-500 Pull long until 6:15 am 4 x 75 Kick descend on 1:40 300 Swim on 4:30 4 x 75 Pull descend on 1:20 300 Kick (200 IM + 100 stroke) on 6:00 4 x 75 Swim descend on 1:10 6 times thru 50 kick build c

Tue Sept 29

800 SKPS at 6:30 9 x 100 1-3 descend RA or 2K1P if breast on 1:50 4-6 descend LA or 3K1P if breast on 1:50 7-9 descend swim on 1:40 8 x 25 on 1:00 1) 5 & glide --> kick acceleration 2) build 3) easy s

Mon Sept 28

800 IM flow with fins at 6:28 8x50 on 1:10 1) 15-25-10, 2) 15-25-10 Sprint (30s between rounds) 3x12x50 / 60-70-80 by round Rd1: Aerobic HR 140 max Rd2: 2ez-1strong Rd3: 1ez-2strong Mid / 1:20, 1:30,

Comments