Tues Oct 29 am

kennethjohnanderso
Oct 28, 2024
1 min read

10 * 75 on 1:20

1) fist/Drill/swim

2) Scull/50 Build

400 Maintain stroke count

4 * 75 pull descend

200 Kick

3 * 100 descend to 200 Pace

Free or Back

10 * 175 on 200 PB + 20

1-5 descend

6 -9 best average

Fly or Breast 200 PB + 20

150 100 Fr or Bk/50 Stroke

150 Stroke/Fr or Bk/stroke

150 stroke

150 Free or Back

200 Stroke

150 Free or Back

150 stroke

150 Stroke/Fr or Bk/stroke

150 100 Fr or Bk/50 Stroke

Warmdown

20 * 50 on 1:00

1) 5 dolphin kicks off walls

2) build to fast turn and 10m blast underwater dolphin kick off walls

3) off stroke

4) K/S

5) exaggerate length

Recent Posts

See All

Mon Dec 15th

16 * 50 1-4) pull - max 4 breaths per 25 on :55 5-8) kick descend on 1:05 9-12) swim with knuckle paddles 13-16) IM switch - finish with Free - flip into fly 5 x 400 ascend 1) IM with fins (can kick F

Fri Dec 12

300S on 5:30 6 x 50 pull with paddles (kuckle style hold) 1-3 descemd :55 300 K (200 IM + 100 stroke) on 7:00 6 x 50 Fly /Back, Back/Breast. Breast/Free on :55 300 Pull long *ever 3/5 breathing if fr

Thur Dec 11

Queens 4 x 400 1) Pull on 6:30 2) Swim 6:00 3) swim or pull with paddles 5:30 4) swim with fins 5:00 36 x 25 on 1:00 1-2) chutes 3-4) sprint kick 5) underwater from dive 6) sprint 7-8) sprint with fin

Comments