Wed Apr 27 pm

kennethjohnanderso
Apr 27, 2022
1 min read

400 Choice

3 * 100 IM (8/10/1/6 dolphin kicks

4 * 50 descend to faster than 200 pace with fins

4 * 25 15/10

200m worth of choice

25-75 on 1:00

50-150 on 2:00

75-200 on 3:00

50-150 on 2:00

25-75 on 1:00

easy 400

choice of sprint (or not) from blocks

12 * 50 on 50 and/or :55 - max 10 s rest

1) K/S 2) long

3) non free

4-6) choice

Recent Posts

See All

Sat Feb 6

8 * 75 with fins on 1:20 (50 build into 4 sprint kicks on back then roll and break out/swim easy) 300 with paddles (PB optional) SSS 4 x 50 kick descend 200 choice 3 x 50 sprint for time on 5:00 300 s

Fri Feb 5th

800 SKPS 9 *175 on 3:15 or 8 on 3:30 - (if stroke is slower than 2:25 1-4 descend to 200 time 5) hold 6-9) with fins something you can hold or 7 * 200 1-3) descend on 4:20 (if need #1 K/S, #2 3rd 50 K

Thu Feb 5 2025

600 with fins - underwater recovery 300 long Pull w/paddles 400 6 kicks/side or 2KIP (300) or Salmon drill fly 3 x 100 IM 1) with Fly Kick, 2) with flutter kick, 3) reg kick A/ or B/ A/ 20 x 35 fly or

Comments