Tues Dec 3

kennethjohnanderso
Dec 2, 2024
1 min read

400 Free/Back by 100 fist/Swim by 50

10 * 100 with fins on 1:40

Replace S with kick each time you get 7.5s rest,

Replace Kick with Swim if you don't

8 * 25 on 1:00

1) 15m sprint

2) 20m sprint

3) 35m sprint

4) 30m sprint

6/7 * 150 IM on 3:00 or 2:40 - drop a stroke

Fly - K or S or underwater recovery

Back - K or 6K's or DA

Breast = 2K1P or Swim

Free = LADP/Swim

20 * 75 on 1:30

1) sprint

2-4) long

Recent Posts

See All

Tue June 23

400 choice Twice thru 4x 100 IM on 2:00 1) K/S by 25 2) Dr/S by 25 3) S/K by 25 4) swim 200 IM on 3:00 4 x 50 1) 15-25-10, 2) 15-25-10 4 x speedwork High intensity on 2:30 2 x 30 6 x 50 2 x 30

Mon June 22

800 Flow with fins - min 300m underwater recovery 12 x 25 on :35 PBL RA/LA/Build 3 x 4 rockets on 1:30 4 x 25 on 1:15 1) 5&glide/kick XLR8 2) build 3) easy speed 4) 15/10 800 swim with paddles and sno

Sat June 20

12 x 75 on 1:20 1) Fist/Drill/Swim 2) 25 Kick/50 Build 4 x speed drill on 1:15 Fly &/or Breast 12 x 25 at 90% on 1 Free &/or Back 2 x 25, 1 x 50 at 90% on 1:00 2 x speed drill 50 sprint 20 x 50 kick

Comments