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

Mon Sept 21

800 IM flow 4 x 100 25 Drill/75 build At 6:35 40 x 100 +/- 5 or 10s 16 on 1:40 12 on 1:35 8 on 1:30 4 on 1:25 Decide wether you are starting on 1:45, 1:40, 1:35 or 1:30 choose your order from A/ Free/

Fri Sept 18th

600 IM flow with fins - skip a stroke? 400 IM flow at 6:35 4 X 100 descend RA with paddles on 1:50 4 x 100 descend LA with paddles on 1:50 4 x 100 Pull with paddles on 1:40 30 x 75 on fastest possible

Thur Sep 17

800 IM flow with fins 3 x 100 descend to 400 pace 3 x 50 descend to 200 Pace at 6:35 8 x 25 on 1:00 1) build 2) 5 and glide - vertical dolphin kick - speed drill - kick xlr8 3) easy speed 4) 15/10 In

Comments