Thur Dec 23, 2021

kennethjohnanderso
Dec 23, 2021
1 min read

600 Swim (max 1/2 free) on 10:00 4 * 75 pull descend on 1:15

3 * 50 K in 1:10

1) last 25 fast, 2) first 25 fast extra 40s then 3) 50 SPRINT

4 * 25 descend from 85% to full sprint on 1:00

Main Set

8 * 25 Sprint on :25 4 min rest

8 * 25 20s sprint kick with bags 10s rest

4 min rest 8 * 25 sprint with fins on :20

800 Swim with paddles and fins

Christmas Holidays!!

Recent Posts

See All

Mon Dec 22

800 IM flow with fins 8 x 50 1-4 descend on 1:00 (1-4 Stroke A, 5-8 Stroke B) 8 x 25 1) 5 & glide 2) Build 3) underwater Kick 4) 15/10 10 x 125 on 2:30 75 Build into 50 sprint on 1-4 descend, 5-1

Saturday morning test set

300 Pull on 5:00 4 x 75 Kick descend on 1:45 300 Swim on 4:30 4 x 75 Pull descend on 1:30 300 Kick on 6:30 4 x 75 swim descend on 1:15 dif strokes and speeds can decrease distance Test set 2 waves WD

Fri Dec 19

400 Free/Back by 100 alternate 1 fist closed/1 hand open by 50 300 Pull 75 build into every 4th 25 Breast or Fly 3/5 breathing when free 3 * 100 IM - strong kick in and out of walls Choose 2 (can do

Comments