Tues Feb 23

kennethjohnanderso
Feb 23
1 min read

800 Flow with fins

approx. 600 Drop a stroke or 150

Fly = kick or Pull underwater recovery

Back = DA/RA/3-2-1 Breast = 2K1P Free = LADP/6 kicks

10/9/8 x 50 descend SC and/or time on 1:00/1:05 or 1:10

if you max out switch strokes

10 x 25 on :45

4 breakouts at 90%, 1 at 100%

6 x 200 1-3 descend on 3:30 done as

100 Pull/50 sprint Kick/50 Pull on 3:30

or 150 done as 100 Breast Pull/50 Kick

5 * 450-500 on 30s rest

Swim

6 kicks

6 kicks, with paddles and fins

Swim or pull with paddles

paddles and fins

Recent Posts

See All

Wed Apr 15

AM 400 Pull - breath every 5 if free 300 swim - max 1/2 free 200 K - build 3 x 100 IM - 8/10/1/6 kicks underwater 8 x 25 1) build, 2) 5& glide - kick xlr8, 3) 15/10, 4) smooth underwater Three times t

Tue Mar 24 am

10 x 75 1) fist/A-OK/Swim on 1:30 2) Build on 1:20 300 Pull 200 Kick 4 x 25 on 1:00 choice of speed drills 8 x 100 best average of 1:40 Sprint kick set with long 100 choice between rest 300 Kick on

Mon Mar 23 pm

800 SKPS 3 x 100 IM 1) K/S, 2) S/K, 30S with 8/10/1/6 kicks 6 x 50 on 1:00 descend to Pace 200 on 3 then hold 4 x 25 on 1 (Speed drills?) 3 x 50 on 2 2 x 75 on 2 1 x 100 on 2 2 x 75 on 2 3 x 50 on 2 4

Comments