Thursday Apr 6

kennethjohnanderso
Apr 6, 2023
1 min read

10 min continuous swim

8 * 25 kick no board 1-4 descend, 5-8 hold intensity on 45 #4 & #8 fast underwater

300 (100 Pull/100 PBL/100 Swim with build kick)

12 * 25 1-3 drill, 4 build swim on :35

4 * 50 1) 15/25/10, 2) 15/25/10

36 * 50 on 1:00

1-18) 2 fast/1 easy

19-36) 1 fast/2 easy

10 * 100 on 1:45

1&2) maintain dolphin kicks throughout

3&4) last wall extra 2 kicks

6-10) with fins - last wall 2 extra kicks

Recent Posts

See All

Mon Dec 15th

16 * 50 1-4) pull - max 4 breaths per 25 on :55 5-8) kick descend on 1:05 9-12) swim with knuckle paddles 13-16) IM switch - finish with Free - flip into fly 5 x 400 ascend 1) IM with fins (can kick F

Fri Dec 12

300S on 5:30 6 x 50 pull with paddles (kuckle style hold) 1-3 descemd :55 300 K (200 IM + 100 stroke) on 7:00 6 x 50 Fly /Back, Back/Breast. Breast/Free on :55 300 Pull long *ever 3/5 breathing if fr

Thur Dec 11

Queens 4 x 400 1) Pull on 6:30 2) Swim 6:00 3) swim or pull with paddles 5:30 4) swim with fins 5:00 36 x 25 on 1:00 1-2) chutes 3-4) sprint kick 5) underwater from dive 6) sprint 7-8) sprint with fin

Comments