Tues May 19th

kennethjohnanderso
May 18
1 min read

300 Pull on 5:00

4 x 75 Kick descend on 1:30

300 Swim on 4:30

4 x 75 Pull descend 1:10

300 Kick (200 IM/100 Choice) on 6

4 x 75 Swim on 1:00

12 x 25 on 1:00

1) 5&glide, Kick acceleration

2) build

3) ez speed from dive

4) 15/10

5 rounds of:

4 x 25 Fly

200 Back

4 x 25 Fly or Br

200 Free

Rd 1&2) 25's on :30, Back & Free on 3:15

Rd 3&4) 25's on :25 Back & Free on 3:00

Rd 5) 25's on 22.5, Back and Free on 2:45

800 flow with fins - paddles opt's

hips up, accelerate through pull

Recent Posts

See All

Wed June 10

6 x 200 with increasing intensity 1) Drill with fins on 4:30 2) Drill on 4:30 3) Pull (breathing every 5 if free) on 4 4) swim on 3:30 5) Swim with paddles on 3:00 6) swim stronger - Back K/S or 50 Fr

Tues June 9

600 Pull/Swim/Swim with paddles - each 200 is a build 400 IM done as 50 S/50 Build Kick 200 Kick "-" within 20s of best 5 rockets from smooth to blast 800 Pull with double PB - if free (max 75%) brea

Thur June 4

800 fins/swim/pull/paddles by 200 400 IM 50K/50S with a build Kick 4 x 50 rotating dolphin kick 3 x 4 rockets on 3:00 rest of group joins 400 4 x 100 Swim descend, 75 kick descend if you came in at 6

Comments