Thur Feb 3 7:30-9

kennethjohnanderso
Feb 3, 2022
1 min read

400 Pull 3 * 100 Kick descend on 2:30 400 swim different stroke from pull 4 * 25 15/10 on 1:00 3 * 50 blast kick on 2:30

5 * 100 underwater with fins on 2:00 – must breath at walls

EBSC 25’s

10 fast turns

4 times thru – everything on 50, 55 or 1:00 (last round 5s faster)

50 with 15m walls 50 dolphin Kick 25 streamline/25 hands at side 50 Fly 50 Long Double arm Back 50 fast 2K1P 50 Long 3K1P 50 Free sprint

Substitute up to 2 50’s per round with a fast 50 Free

Recent Posts

See All

Thur March 12

400 low SC each 100 gets stronger 20sr 4×100 75 free/25 IMO 10-15sr 4×50 dec @1:00 30×50@1:30 at p200 Faster Ez 4x(40 sec kick/20sec rest) Quebec Cup 12 * 100 with fins 1) 6 kicks 2) Swim 3) Swim - d

Wed March 11

400, 4 x 100 IM (8/10/16 kicks), 4 x 50 descend 4 x 100 smooth on 2:00 1 x 100 on fpp 3 x 100 smooth on 2:00 2 x 100 on fpp 2 x 100 smooth on 2:00 3 x 100 on fpp 1 x 100 smooth on 2:00 4 x 100 on fpp

Tues March 10

400 SKPS 16 x 25 Fly on :35 8 x 50 Back - under bridges on 1:00 6 * 75 Pull 1) 25 Bk/50 Br 2) 50 Bk/25 Br on 1:15, 1:20 or 1:25 (10s rest on #1) 4 x 100 descend on PB + 15-20 9,8,7... strokes into tu

Comments