Thur Oct 1

kennethjohnanderso

21 hours ago

1 min read

600-800 Pull every 200 gets faster

at 6:25

12 x 100

1) Free on 1:30

2) Stroke on 1:40

3) IM on 1:50

8 x 25 on 1:00 - your choice of speed work

8 x 100 on 1:40 - best average

(4th 25 stroke) - if average will be closer to 1:20 than 1:10 go on 1:50

(do at least 3 of each) x 4

100 PBL with paddles on 2

2 x 25 with big chutes on 1:00

4 x 25 sprint with fins on :30

4 x 25 fly (snorkel? fins?)

2 x 25 Breast pull with paddles on 1:00 - no pullout

Recent Posts

See All

Fri Oct 2

800 Flow with fins (not neccessarily IM) Fly or free - underwater recovery Breast - with dolphin Kick Back K/DA, K/RA, K/LA, 50 6 kicks at 6:28 10 x 75 1) fist/Drill/Swim, 2) Kick/50 Build on 1:15

Wed Sept 30

300-500 Pull long until 6:15 am 4 x 75 Kick descend on 1:40 300 Swim on 4:30 4 x 75 Pull descend on 1:20 300 Kick (200 IM + 100 stroke) on 6:00 4 x 75 Swim descend on 1:10 6 times thru 50 kick build c

Tue Sept 29

800 SKPS at 6:30 9 x 100 1-3 descend RA or 2K1P if breast on 1:50 4-6 descend LA or 3K1P if breast on 1:50 7-9 descend swim on 1:40 8 x 25 on 1:00 1) 5 & glide --> kick acceleration 2) build 3) easy s

Comments