Thursday Nov 30

kennethjohnanderso
Nov 29, 2023
1 min read

300, 3 * 100 IM , 3 * 50 descend kick (14 min)

3 * 2 min vertical kick 1:00 rest

20s easy/10 sec fast

easy = hands on chest/ fast = chest/head streamline then choice

9 * 300 on 4:30, 4:45 or 5

3 smooth, 1 build stroke

2 smooth, 1 strong stroke

1 smooth, 1 fast stroke

or if you did not swim this set already (Tues night)

4 * 50 1) 15-25-10, 2) 15-25-10 on 1:00

4 * 175 2:45 on descend to 200 time

twice thru

2 * 50

1 * 75

2 * 50

1 * 100 - everything on 1:30

2:00 off

3 * 175 ascend to 200 time

3 tiger sprints om 4:00 (waves)

300 easy

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