Wed Jan 10th

kennethjohnanderso
Jan 10, 2024
1 min read

300 Swim on 5

4 * 75 kick descend on 1:30

300 Pull on 5

4 * 75 swim descend on 1:20

300 Kick (200 IM + 100 Choice) on 6:00

4 * 75 Pull descend on 1:10

4 * 50 1) 15/25/10, 2) 15/25/10

3 triangles - sprint to 15m lane returns together

6 * 150 on 2:30

100 build PBL/50 Swim with an overkick

125 breast - 2 * 25 streamline kick-->H-H/50 2K1P/25 swim

5 * 200 kick on 4:30

1-3 descend

4&5 hold. - 80 min to here

4*50, 3*100, 2* 200, 1*400, 2*200, 3*100, 4*50

Double up double down

Force a low stroke count

Be aware of your time

Recent Posts

See All

Thur May 5th

400 Free back by 100 25 fist/25 A-OK/50 build 300 Kick done as 200 IM/100 dolphin wiht board 4 below water, 4 above 200 IM K/S by 25 100 IM 8/10/1/6 kicks 22 min to here 4 x 400 on 6:30 1) every 50 m

Tue Mar 2

50 finger grip paddles 200 Pull long 50 finger grip paddles 200 Pull negative 50 finger grip paddles 100 Pull IM 3 x 175-200 kick descend on 4 4 x 50 on 1:00 1) 15- 25 -10 2) 15 -25- 10 8 x 50 on 1:00

Monday March 2

OFSSAA swimmers 5 x 400 1) IM flow with fins 2) 4 x 100 IM Pull (Fly- underwater recovery, Back - DA 3) Pull "-" maintain breathing pattern and stroke count (+1 or2) 4) 4 x 100 IM 8/10/1/6 kicks off w

Comments