Tues Oct 24

kennethjohnanderso
Oct 23, 2023
1 min read

300, 2 * 100 IM, 4 * 75 descend on 1:20

4 * 25 15/10 20 min to here

16 * 50 on 1:30

First 10 50's are all the same stroke, last 6 completely choice - make it fast, make it strong

#1 is something you can hold for m 2, then 3, then 4

1 on 1:30 1:00 xtra

2 on 1:30 1:30 extra

3 on 1:30 1:30 extra

4 on 1:30 2:00 extra

3 on 1:30 1:30 extra

2 on 1:30 1:00 extra

Last 1/2 hr. 75 = Build, 50 = best average, 25 = Sprint

one distance = K, one distance= Pull, one distance = swim

4* 75 on 1:30

3 * 50 on 1:15

2 * 25 on 1:00

3 * 75 on 1:30

2 * 50 on 1:15

4 * 25 on 1:00

2 * 75 on 1:30 4 * 50 on 1:15

3 * 25 on 1:00

Recent Posts

See All

Thur Jan 22

400, 4 x 100, 4 x 50 descend 4 * 25 Zombie Kick on 1:00 1:00 6 x 25 with chutes on :45 1:00 4 x 25 15/10 1:00 8 x 10s vertical Kick/20s off 12 x 50 sprint (finish strong) on 3:00 8 x 100 long on 1:30

Wed Jan 20th

AM 400 with fins and paddles - evey 4th 25 hold with finger tips 7:30 300 Pull 50 reg/25 1 arm on 5:30 4 x 50 kick descend on 1:00 EBSC 25's (40/30/20 3 25's of each stroke) 3 times thru 1) 25 easy sp

Tues Jan 20th

400 Fr/Back by 100 light Kick with fins (25 fist/25 A-OK-50 regular) 3 x 100 IM 1) w/ dolphin Kick, 2) with free kick, 3) regular kick 4 x 25 underwater kick on :45 At 6:20 6 * 50 on :50 1) fast 5 sm

Comments