Wed Apr 16
- kennethjohnanderso
- Apr 16, 2025
- 1 min read
16 x 50 on 1:00
1-2) Swim
3-4) Drill
5-6) Pull
7-8) Drill with PB
Three times through with fins
75 build to 50 - open turn and underwater kick on 1:15
50 swim strong - focus on head position on 1:00
25 speed drill on :45
OYO until 4:05
Fast - everything on 3:00 from the blocks
1 x 50 2 x 75
2 x 50
1 x 75
3 x 50
or
3 x 100 descend to 400 pace on 1:30
@ 800 Pace
3 x 50 on 1
1 x 100 on 1:30
3 x 50 on 1:00
1 x 200 on 5:00
3 x 200 best average on 4:00
With fins - ideally different from best stroke above
100 Swim on 1:20
100 K/S on 1:30
100 Kick on 1:40
2 * 100 Swim on 1:20
2 * 100 K/S on 1:30
2 * 100 K on 1:40
3 * 100 Swim on 1:20
3 * 100 K/S on 1:30
3 * 100 K on 1:40
6*100 Pull with paddles ascend to super slow
on 1:30, 1:40, 1:50, 2:00, 2:10, 2:20.
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