Thur Mar 27 am

kennethjohnanderso
Mar 26
1 min read

6 * 50 Bk K/Breast Swim on 1:00

8 * 25 on :50

1) 5& glide, 2) 5-8m build legs, fast strokes and scull, 3) 20m easy speed, 4) 15-10

4 * 200 descend with fins on 3:00

1) strong legs throughout, build arms

2) maintain stroke count

3) "-" split

4) Best you can

20x100 on 1:40 or 1:50

5 fly or breast -1free

4 fly or breast -1free

3 fly or breast -1free

2 fly or breast -1free

1 fly or breast -1free

25x100 Free or back

5 on FPP + 10

5 on FPP + 5

5 on FPP + 10

5 on FPP + 5

5 on FPP

200, 400 or 600 with paddles

25 fly (under water recovery)/50 Back/50 Breast/75 Free

Recent Posts

See All

Fri Dec 12

300S on 5:30 6 x 50 pull with paddles (kuckle style hold) 1-3 descemd :55 300 K (200 IM + 100 stroke) on 7:00 6 x 50 Fly /Back, Back/Breast. Breast/Free on :55 300 Pull long *ever 3/5 breathing if fr

Thur Dec 11

Queens 4 x 400 1) Pull on 6:30 2) Swim 6:00 3) swim or pull with paddles 5:30 4) swim with fins 5:00 36 x 25 on 1:00 1-2) chutes 3-4) sprint kick 5) underwater from dive 6) sprint 7-8) sprint with fin

Wed Dec 10

12 * 100 on 1:40 1-3) smooth 4) faster - maintain stroke count 5-7) Smooth 8) 400 pace 9-11) smooth 12) faster again 200 drill 3 x out in out turns descending - plant feet firmly and quickly 100 dri

Comments