Thursday am

kennethjohnanderso
Jan 25, 2023
1 min read

Warmup

400 on 7

4 * 100 IM on 1:45

8 * 50 K or Fly or Br on 45

3 stations

1) 4 lanes starts and turning wall technique - 1st round back

2) Shallow end 24 * 15/10 on :45

3) Deep 4 lanes (3 * 50, 1 * 75 on 1:00) * 4 with paddles and possible chutes

Recent Posts

See All

Monday Mar 23 am

300 Pull breathing every 5 on 5:00 4 x 75 Kick descend on 1:30 300 Swim - fast turns on 5 4 x 75 Pull with paddles descend on 1:20 300 Kick (200 IM/100 Stroke) on 7:40 4 x 75 2 @ fpp + 10, 2 @ fpp 6 x

Sat Mar 21

800 Choice (IM flow with fins is a great option) 16 min to here - if you finish early do some descending turns while you wait 2 x 350-400 Pull with paddles and snorkels on 6:00 #2 faster with similar

Thur March 12

400 low SC each 100 gets stronger 20sr 4×100 75 free/25 IMO 10-15sr 4×50 dec @1:00 30×50@1:30 at p200 Faster Ez 4x(40 sec kick/20sec rest) Quebec Cup 12 * 100 with fins 1) 6 kicks 2) Swim 3) Swim - d

Comments