Thurs Mar 28

kennethjohnanderso
Mar 27, 2024
1 min read

300

3 * 100 IM

1) with dolphin kick throughout

2) with flutter kick throughout

3) regular kick

3 * 50 descend to 200 pace

4 * 25 15/10

Finish warmup and be ready to go by 6:20

A/ Dives and Dive 25s

Breast

3 times thru

75 kick for distance on 1:30

50 3K1P- swim into wall/2K1P - Swim on 1:00

25 Kick for speed on :30

3 * 50 descend on 1:00

Fly

4 times thru

6 * 25 on :30

1 * 50 on 2:00

All together

Sprint kick

200 on 8:00

2 * 100 on 5:00

4 * 50 on 3:00

Recent Posts

See All

Wed June 10

6 x 200 with increasing intensity 1) Drill with fins on 4:30 2) Drill on 4:30 3) Pull (breathing every 5 if free) on 4 4) swim on 3:30 5) Swim with paddles on 3:00 6) swim stronger - Back K/S or 50 Fr

Tues June 9

600 Pull/Swim/Swim with paddles - each 200 is a build 400 IM done as 50 S/50 Build Kick 200 Kick "-" within 20s of best 5 rockets from smooth to blast 800 Pull with double PB - if free (max 75%) brea

Thur June 4

800 fins/swim/pull/paddles by 200 400 IM 50K/50S with a build Kick 4 x 50 rotating dolphin kick 3 x 4 rockets on 3:00 rest of group joins 400 4 x 100 Swim descend, 75 kick descend if you came in at 6

Comments