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

Mon Jan 19

400 Pull every 4th 25 3 breaths max 300 Kick (200 IM/100 stroke) 15 min to here 4 x 50 descend to 200 Pace on 1:00 8 x 25 on 1:00 1) build, 2) 5& glide & kick xlr8, 3) Easy speed, 4)-8) 15/10 800 Pull

Fri Jan 16

Race toorrrow 7 am departure 400 if free every 4th breath 3 times max 300 Kick done as 200 IM/100 stroke 3 x 200 on 4:00 descend (5s drop) to PB+ 20 400 smooth then if you have a 2nd stroke - now is t

Thur Jan 15 am

800 with fins done as 400 50 Build/25 RA/25 LA free or Back 400 IM Flow may double up on a stroke or 2 600 Pull with paddles - every 4th 25 max 3 breaths 400 IM Kick - Fly and Breast count your kicks,

Comments