Thur June 8

kennethjohnanderso

Jun 8, 2023

1 min read

400 Free/Back by 100 fist/Swim by 50

4 * 50 Bk Kick/Breast Swim 300 Pull or Swim alternating knuckle paddles/no paddles

6 * 50 Breast 1) 3K1P/2K1P, 2) kicking underwater/swimming

Breast drills (20 min)

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

At or before 8:20

All done at 100 Pace 25's on 45, 50's on 55, 75's on 1:15 3 * 25, 1* 50, 1 * 75 5 * 25, 1 * 50, 1 * 75 7 * 25, 1 * 50, 1 * 75

finish with

Free or back

600 3/3,5/5 by 100
400 ra/la/50 swim with extra long streamlines without DK

3x thru : fly or breast maintain SC

4 x 25 on :45

3 x25 on :40

1 x 50 on 1:00

Recent Posts

See All

Fri Sept 11

600 Pull every 4th 50 PBL - good time to wear snorkels 400 IM flow with fins 3 x 300 descend (75 stroke A/25 stroke B - finish by 6:45 8 x 25 on 1:15 1) easy speed 2) 5 @ glide/vertical kick 20 dolp

Thur Sept 10

OYO until 6:15 400 long walls on 7 300 fast walls on 5 3 x 100 choice on 1:40 4 * 50 on 1:00 1) 15-25-10, 2) 15-25-10 2 waves of test set (this is to give you an idea of what the 10 x 100 will be 6 x

Wed Sep 9 - Kick start

OYO until 6:15 at 6:15 300 Pull on 5:00 4 * 75 swim descend on 1:20 300 swim with fins on 4:40 4 x 75 Pull with knuckle paddles descend on 1:20 300 swim long walls 4 x 75 descend swim with fins (sn

Comments