Thur Apr 16

kennethjohnanderso
Apr 16, 2025
1 min read

400 Fr/Bk by 100 fist/Swim by 50

300 IM Drop a stroke or parts of strokes (min 100K)

6 x 75 on 1:20

1) fast turn/long turn

2) underwater turn/fast turn

3) double turn/fast turn

4 * 50 1) 15-25-10, 2) 15-25-10

9 * 300 on 4:40, 4:45 or 5

1-3) free descend, 4) strong stroke

5-6) free long, 7) stroke

8) free long, 9) stroke fast

Breast 3),6) and 8) 250 drill/S by 50

strong = 200m

Recent Posts

See All

Tues Jan 6 am

800 IM flow with fins Fly - 1/2 underwater recovery 1/2 choice Back 1/2 double arm. 1/2 choice Breast 1/2 choice, 1/2 2K1P no fins Free 1/2 long arm dog paddle, 1/2 choice 10 x 25 on 1:00 1) build 2)

Mon Jan 5

AM 3 sets on 9:00 choose from any or the sets below - adjust as needed can do 3 different or all the same or ?? 600 Free - every 4th 25 1 arm last 1/2 with paddles 500-600 back every 4th 25 sprint ki

Saturday Jan 3rd

800 IM flow with fins Fly - 1/2 underwater recovery 1/2 choice Back 1/2 double arm. 1/2 choice Breast 1/2 choice, 1/2 2K1P no fins Free 1/2 long arm dog paddle, 1/2 choice 4 * 50 1) 15- 25 -10, 2) 15

Comments