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

Fri Sept 11

600 Pull every 4th 50 PBL - good time to wear snorkels 400 IM flow with fins 3 x 300 descend (75 stroke A/25 stroke B - finish by 6:45 8 x 25 on 1:15 1) easy speed 2) 5 @ glide/vertical kick 20 dolp

Thur Sept 10

OYO until 6:15 400 long walls on 7 300 fast walls on 5 3 x 100 choice on 1:40 4 * 50 on 1:00 1) 15-25-10, 2) 15-25-10 2 waves of test set (this is to give you an idea of what the 10 x 100 will be 6 x

Wed Sep 9 - Kick start

OYO until 6:15 at 6:15 300 Pull on 5:00 4 * 75 swim descend on 1:20 300 swim with fins on 4:40 4 x 75 Pull with knuckle paddles descend on 1:20 300 swim long walls 4 x 75 descend swim with fins (sn

Comments