Thur Oct 24

kennethjohnanderso
Oct 23, 2024
1 min read

Warmup OYO to be ready at 6:30 to sprint 6 * 100 in an hour - from the blocks for time

minimum 200 warmdown between (personally I would do 1-100, 1-50, 2-25's adding more 25s as the set moves on

all one stroke or

100 Fly, 100 Back, 100 IM, 100 Br, 100 Free, 100 IM

Recent Posts

16 * 50 1-4) pull - max 4 breaths per 25 on :55 5-8) kick descend on 1:05 9-12) swim with knuckle paddles 13-16) IM switch - finish with Free - flip into fly 5 x 400 ascend 1) IM with fins (can kick F

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

Comments