Tues Nov 12

kennethjohnanderso
Nov 12, 2024
1 min read

3 * 400 - each 400 gets stronger

1) 25 fist/75 Swim

2) Pull with paddles

3) Swim with fins

2 * 50 on 1:00 build to wall and 1m sprint

2 * 25 15/10

four times thru

3x25 on :40

2x50 on 1:00

1x75 on 2

extra 2:00 (and swim and easy 25) after 2nd round

round 3 * 4 the 50's and 75 are from a dive

all distances should be at the same pace 25=15s, 75 should be :45

Finish with

5x200 Kick 1-3 descend, 4&5 hold

Recent Posts

See All

Thur March 12

400 low SC each 100 gets stronger 20sr 4×100 75 free/25 IMO 10-15sr 4×50 dec @1:00 30×50@1:30 at p200 Faster Ez 4x(40 sec kick/20sec rest) Quebec Cup 12 * 100 with fins 1) 6 kicks 2) Swim 3) Swim - d

Wed March 11

400, 4 x 100 IM (8/10/16 kicks), 4 x 50 descend 4 x 100 smooth on 2:00 1 x 100 on fpp 3 x 100 smooth on 2:00 2 x 100 on fpp 2 x 100 smooth on 2:00 3 x 100 on fpp 1 x 100 smooth on 2:00 4 x 100 on fpp

Tues March 10

400 SKPS 16 x 25 Fly on :35 8 x 50 Back - under bridges on 1:00 6 * 75 Pull 1) 25 Bk/50 Br 2) 50 Bk/25 Br on 1:15, 1:20 or 1:25 (10s rest on #1) 4 x 100 descend on PB + 15-20 9,8,7... strokes into tu

Comments