Tuesday Sept 10 am Queens

kennethjohnanderso
Sep 10, 2024
1 min read

800 SKPS

4 * 100 Swim w/ a build Kick

4 * 200 choice on 3:00, 3:20 or (3+100m) 3:40 "-" and descend. long walls

6 * 25 1) 5&glide, 2) Build to fast touch, 3) 15/10

3 waves of (8 * 25)

Rd 1 on :25

Rd 2 on :30 - if you have a different stroke - use if

Rd 3 with fins - on 30 but 37.5m

Last 20 min

600 broken into 200's done with last 50 flow, last 100 Flow, last 150 Flow

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Tues May 26

10 * 100 Choice 2 on 2:10, 2 on 2:00, 1:50, 1:45, 1:40 10 min OYO 8 * 25 1) favourite 2) least favourite speed drills 8 x 100 best average on 1:40 200 easy swim off stroke 3 * 50 small drops to very f

Mon May 25

800 with fins RA/LA/kick*/Swim. *from easy to sprint 600 Pull alternate reg/PB low by 150 - last 300 with paddles 3 x 200 Kick descend of 4:30 3 x 100 IM 8/10/1/6 kicks off walls 3 repeats - choose fr

Fri May 22

May do one of the below twice (1 min between repeats 800 with fins or 600 without every 100 starts with strong underwater kick and a fly breakout 600 Back RA/LA/DA/Swim 500 Br 25 H-H/ 25 2K1P/50 swim

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