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

Fri June 26

800 Flow with fins 3 x 200 descend to PB+20 on 4 4 x 15s sprint Kick on 1:15 6 x speed drills on 1:15 three times thru 25 on 1:00 50 on 2:00 75 on 3:00 add 30 s to pace time each round 400, 300, 200,

Thur June 25

300 Pull 1st 25 of each 100 LADP on 5:30 4 x 75 S descend on 1:15 300 K (200 choice + 100 IM) on 6 4 x 75 Pull Bk/Br choice of split on 1:20 300 S each 100 gets faster on 5 4 x 75 Kick IM order on 1:3

Wed Jun 24

800 SKPS twice thru 2 x 50 Dr/Build on 1:00 3 x 25 descend 85 --> 95% on :40 three times on 1:30 4 rockets with fast turn and 10m underwater dolphin after #4 8 x 100 on 1:40 best average 6 x 100 with

Comments