Tuesday morning

kennethjohnanderso

Mar 24, 2025

1 min read

800 IM flow with fins

EBSC 25's

5 * 200 IM on 4:00

K/S/Dr/S by - can drop 2 strokes

Choose from

30 * 25 fly on :30 15 swim and 15 with snorkel & fins - paddles opt

30 * 25 Breast on :30 5 drill/5 swim (include 3K1P, 2K1P, fast hands)

30 * 25 Free on :30 LADP/6 kicks/DPS/SSS/entry under board with paddles or ?? - max 4 in a row

30 * 25 Back on :30 RA/LA/6 kicks/Build

1 min break after 15 to do

4 x 5s on/10s off dolphin kicks

may switch strokes then

after 30 4 speed drills on 1:00

7 * 50 on :45/1/1:15/1:30/1:15/1:00/:45

slow/med/fast/sprint/fast/med/slow

fast = back 1/2 of 100

200 Long

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

header.all-comments