Thur March 12

kennethjohnanderso
3 hours ago
1 min read

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 - dif stroke

4) Build Kick

400 Pull 50 Swim/25 Build/25 dif stroke

300 Kick 200 IM + 100 stroke

4 x 50 descend

8 x 25 choice fast

6 x 75 on 1:00, 1:30, 1:05, 1:30, 1:10, 1:30

Recent Posts

See All

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

Mon Mar 9

5 * 200 Descend on 4:00 150 Stroke A slight build/50 Stroke B - strong legs Three times thru 300 Pull with paddles and snorkel on 5:30 200 Kick "-" on 4:30 Quebec Cup swimmers 8 x 25 1) build, 2) 5 an

Comments