Tues Nov 7

kennethjohnanderso

Nov 6, 2023

1 min read

300-350 with fins on 5:00

4 * 75 50 Bk K/ 25 Br S or 25/50 on 1:30

300 Pull - every 4th 25 fly or Breast on 5:00

4 * 75 Kick descend on 1:30

8 * 15s sprint kick on 1:00

4 * 75 on 2:00 ( 2 waves) build into a 15m sprint off the 50m wall

200 RA/LA/50S or 2K1P on 5:00

8 * 25 sprint with fins (paddles opt'l) on 1:30

200 IM K/DA/K/S on 5:00

8 * 25 on 1:15

1&2) easy speed (30m pace), 3&4) speed drill

Warmdown

12 * 50 on 1:00 - no repeats

PM (or possibly am if not returning)

1/2 hr warmup

5 * 100 all out in 40 minutes

8 * 15s sprint Kick on 1:00

Recent Posts

See All

Fri Sept 11

600 Pull every 4th 50 PBL - good time to wear snorkels 400 IM flow with fins 3 x 300 descend (75 stroke A/25 stroke B - finish by 6:45 8 x 25 on 1:15 1) easy speed 2) 5 @ glide/vertical kick 20 dolp

Thur Sept 10

OYO until 6:15 400 long walls on 7 300 fast walls on 5 3 x 100 choice on 1:40 4 * 50 on 1:00 1) 15-25-10, 2) 15-25-10 2 waves of test set (this is to give you an idea of what the 10 x 100 will be 6 x

Wed Sep 9 - Kick start

OYO until 6:15 at 6:15 300 Pull on 5:00 4 * 75 swim descend on 1:20 300 swim with fins on 4:40 4 x 75 Pull with knuckle paddles descend on 1:20 300 swim long walls 4 x 75 descend swim with fins (sn

Comments