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

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