Tuesday Apr 5

kennethjohnanderso

Apr 4, 2022

1 min read

250-300 Swim (max 1/2 free) on 5:00 4 * 75 descend or 4 * 75 descend + 50 kick descend - choice of pace time but 7:00 to finish

250-300 Pull - middle 100 PBL on 5:00 4 * 75 Swim descend on 1:20

250-300 Kick

5 * 50 pull on 1:00 descend SC and/or time

Three times thru

25 build free on :40 2 * 25 sprint free on :40 100 ez on 2:00

25 build stroke on :45 2 * 25 sprint stroke on :45

100 ez on 2:15

4 * 200 descend on 3:00, 3:15 or 3:30

descend to PB + 15-20s

8/6 * 100 with fins on 1:30/2:00 all smooth swimming sprint 15m underwater off last wall

Recent Posts

See All

Mon Sept 21

800 IM flow 4 x 100 25 Drill/75 build At 6:35 40 x 100 +/- 5 or 10s 16 on 1:40 12 on 1:35 8 on 1:30 4 on 1:25 Decide wether you are starting on 1:45, 1:40, 1:35 or 1:30 choose your order from A/ Free/

Fri Sept 18th

600 IM flow with fins - skip a stroke? 400 IM flow at 6:35 4 X 100 descend RA with paddles on 1:50 4 x 100 descend LA with paddles on 1:50 4 x 100 Pull with paddles on 1:40 30 x 75 on fastest possible

Thur Sep 17

800 IM flow with fins 3 x 100 descend to 400 pace 3 x 50 descend to 200 Pace at 6:35 8 x 25 on 1:00 1) build 2) 5 and glide - vertical dolphin kick - speed drill - kick xlr8 3) easy speed 4) 15/10 In

Comments