Thur am Q/SP practice

kennethjohnanderso

Sep 7, 2022

1 min read

400 Free/Back by 100 fist/swim by 50 on 8

3 * 100 IM (Fly underwater recovery, Back DA Breast 2K1P or w/Dolph kick/Free on 2

4 * 50 1) 15/25/30, 2) 15/25/30

two waves of

6 * 100 as a preview of the test set

Score = pace + fastest + slowest

test set #2 - 3 waves push or dive from side

5 * 50 on :40, :50. 1:00. 1:10

score = 1 * first time + 2 * 2nd time + 3* 3rd time....

2 * 8?00

1) max 1/2 free - every 4th 25 kick in tight body position

2) PB's. snorkel optional

Recent Posts

See All

Tues Sept 22

400 Fr/Bk by 100 fist/Swim by 50 400 6 kicks per side with fins - free or back water pressing on back of han 200 IM Drill and or swim at 6:35 10 x 75 on 1:30 1) fist/drill/Swim 2) 5 and glide - kick

Mon Sept 21

800 IM flow 4 x 100 25 Drill/75 build At 6:35 40 x 100 +/- 5 or 10s 16 on 1:40 12 on 1:35 8 on 1:30 4 on 1:25 Decide wether you are starting on 1:45, 1:40, 1:35 or 1:30 choose your order from A/ Free/

Fri Sept 18th

600 IM flow with fins - skip a stroke? 400 IM flow at 6:35 4 X 100 descend RA with paddles on 1:50 4 x 100 descend LA with paddles on 1:50 4 x 100 Pull with paddles on 1:40 30 x 75 on fastest possible

Comments