Tue Jan 28 am

kennethjohnanderso

Jan 27, 2025

1 min read

400 with fins Free/Back by 100 fist/swim by 50

3 * 100 descend to 400 Pace +/- 5s

200 Pull build with Paddles

4 x 50 1) 15-25-10, 2) 15-25-10

Twice thru (3 or 4 for Queens at night)

2 waves of broken 200 (10s at 50)

in between 200/150/100/50 (12 minutes - 10min swim/2 min rest)

going from long drills to shorter faster swimming.

five times thru on 4-5 min 3 or 4 times for Queens

25 easy speed from dive

75 25 Drill/50 swim with 10m off last wall

1 breakout, 1 fast turn

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