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

Thur May 5th

400 Free back by 100 25 fist/25 A-OK/50 build 300 Kick done as 200 IM/100 dolphin wiht board 4 below water, 4 above 200 IM K/S by 25 100 IM 8/10/1/6 kicks 22 min to here 4 x 400 on 6:30 1) every 50 m

Tue Mar 2

50 finger grip paddles 200 Pull long 50 finger grip paddles 200 Pull negative 50 finger grip paddles 100 Pull IM 3 x 175-200 kick descend on 4 4 x 50 on 1:00 1) 15- 25 -10 2) 15 -25- 10 8 x 50 on 1:00

Monday March 2

OFSSAA swimmers 5 x 400 1) IM flow with fins 2) 4 x 100 IM Pull (Fly- underwater recovery, Back - DA 3) Pull "-" maintain breathing pattern and stroke count (+1 or2) 4) 4 x 100 IM 8/10/1/6 kicks off w

Comments