Wed Dec 18

kennethjohnanderso

Dec 17, 2024

1 min read

12x400 on 7:00

1)IM Flow fins

2)Breathe every 3/5/7/5 by 25 with paddles

3-6) descend

1 MIN EXTRA REST

7-9) best avg

10)backstroke with 5dk (fins optional)

11)Kick strong fins

12)Ez choice

Recent Posts

See All

Thur Sep 24

Ready to go at 6:40 Suggested Warmup (three times thru) 100 long stroke A 75 Stroke A/flip into 25 stroke B 4 x 25 stroke B descend 100 IM (8/10/1/6 kicks IM set (54 min - three times thru) 2

Wed Sept 23

400 IM flow with fins 300 kick (200 IM + 100 stroke 4 x 50 swim descend to 200 pace (stroke A) 2 x 50 descend to 200 pace (stroke B) finish by 6:35 twice thru (may have to do the first three in a diff

Tues Sept 22

400 Fr/Bk by 100 fist/Swim by 50 400 6 kicks per side with fins - free or back water pressing on back of han 200 IM Drill and or swim at 6:35 10 x 75 on 1:30 1) fist/drill/Swim 2) 5 and glide - kick

Comments