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

Sat Oct 14th

300 Pull on 5:00 6 x 50 Kick 1-3 descend on 1:10 300 Swim - fast turns on 4:30 6 x 50 Pull 2 strong/1 easy snorkel and paddles opt'l but encouraged on 1:00 300 Kick (200 IM/100 stroke) on 7 6 x 50 1

Fri Oct 13th

400, 3 x 100, 3 x 50 descend Circuit A body position awareness/core strength 8 x 100 on 2:00 with fins and/or paddles (RA/LA/Drill/Swim) Circuit B - all with chutes - power Three times thru 1) 25 dol

Thu Oct 12

100 Build dolphin kick 200 Fr/Bk by 100 fist/Swim by 50 300 Pull - every 4th 25 Breast 400 with paddles 300 kick with fins each 100 gets faster 200 1-2-3-4... dolphin kicks off walls 4 * 25 dolphin ki

Comments