top of page

Search

Tues Jan 23

kennethjohnanderso
Jan 22, 2024
1 min read

400 with fins K/RA/LA/Swim by 25

300 Pull every 4th 25 off

200 IM kick

4 * 25 15/10

Three times thru all on :40

15m breakout on

fast turn 10m in/10m out

15m fast finish

Ten min worth of long 25's 3-7 seconds rest at wall

solid push, tight streamline, easy swim

4 minute rotations

2-3 * 10m with chutes

2 * 25m smooth underwater (dolphin kicks, breast kicks, pullouts..

4 * 10m breakouts

200 long Pull (50 Pull/50 PBL)

4* 25 sprint underwater w/fins or 15m without fins

8 * 100 IM

1 stroke fast on 2
2 strokes fast on 2:30
3 strokes fast on 3:00
4 strokes fast on 3:30
4 strokes fast on 4
3 strokes fast on 3:30
2 strokes fast on 3
1 stroke fast on 2:30

WD

Recent Posts

500 Snorkel and Fins 400 Swim 300 Pull with knuckle paddles 200 Kick 100 Build 200 Kick 300 Pull with knuckle paddles 400 Swim 500 with snorkel and fins three times thru 50 descend to 200 pace 100 asc

300 Swim on 5 4 x 75 kick descend on 1:30 300 Pull on 5 4 x 75 last 25 fly on 1:30 300 Kick (200 IM long + 100 back build) 4 x 75 Pull with paddles - very long 20 x 75 - last 25 fly extra min between

20 x 100 - xtra 20 s to put on or take off fins 4 on 1:40 with fins 4 on 1:40 w/o 4 on 1:30 with fins 4 on 1:30 w/0 4 on 1:20 with 6 x 25 1) 5 and glide/2 rockets/Kick xlr8 2) 15/10 3 x thru 12m wit

Comments

bottom of page