Thurs Apr 14 pm

kennethjohnanderso
Apr 14, 2022
1 min read

800 SKPS

400 Free back by 100, fist/swim by 50

5 * 100 IM on 1:45 or 1:55 1)K/S by 25 2) S/K by 25 3-5) S descend 8/10/1/6

8 * 25 smooth (between 100 & 200 pace?) on :45

5 * 200 K on 4:30 or 5

1-3 descend 4 & 5 hold

1000 optional equipment (snorkel?, PB. Paddles)

8 * 25 smooth (between 100 & 200 pace?) on :45 - odd ones from the block

Recent Posts

See All

Saturday morning test set

300 Pull on 5:00 4 x 75 Kick descend on 1:45 300 Swim on 4:30 4 x 75 Pull descend on 1:30 300 Kick on 6:30 4 x 75 swim descend on 1:15 dif strokes and speeds can decrease distance Test set 2 waves WD

Fri Dec 19

400 Free/Back by 100 alternate 1 fist closed/1 hand open by 50 300 Pull 75 build into every 4th 25 Breast or Fly 3/5 breathing when free 3 * 100 IM - strong kick in and out of walls Choose 2 (can do

Thur Dec 18

4 x 25 SSS on :45 3 x 100 on 1:45 descend to PB + 10% 4 x 25 1 arm knuckle paddle, 1 arm reg paddle on 1:00 3 x 100 descend - 3rd 25 kick on 1:45 (1/2 RS, 1/2 KS) 4 x 25 Zombie Kick on 1:00 3 x 100 de

Comments