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

Thur June 25

300 Pull 1st 25 of each 100 LADP on 5:30 4 x 75 S descend on 1:15 300 K (200 choice + 100 IM) on 6 4 x 75 Pull Bk/Br choice of split on 1:20 300 S each 100 gets faster on 5 4 x 75 Kick IM order on 1:3

Wed Jun 24

800 SKPS twice thru 2 x 50 Dr/Build on 1:00 3 x 25 descend 85 --> 95% on :40 three times on 1:30 4 rockets with fast turn and 10m underwater dolphin after #4 8 x 100 on 1:40 best average 6 x 100 with

Tue June 23

400 choice Twice thru 4x 100 IM on 2:00 1) K/S by 25 2) Dr/S by 25 3) S/K by 25 4) swim 200 IM on 3:00 4 x 50 1) 15-25-10, 2) 15-25-10 4 x speedwork High intensity on 2:30 2 x 30 6 x 50 2 x 30

Comments