Wed Jan 18

kennethjohnanderso
Jan 18, 2023
1 min read

400 Choice

4 * 50 fast turns <==> dive to bottom - streamline sprint kick to surface for height with 1 pull

8 * 25 on :35 - choice

4 * 6 * 25 all out on 45 done in two waves

If racing in Markham tomorrow 90% or 100 pace. Otherwise ALL OUT!!

Rounds

1) kick

2) Pull

3) Swim 4) swim with fins

5 * 100 at 400 or 800 pace 400 Pull descend snorkel and paddles if free, slicing paddles if Back or every 4th 25 Br or Fly

300 with fins 10m walls - rest or open turns as needed

200 IM kick

100 PB low - don't be saggy

Recent Posts

See All

Thur June 25

300 Pull 1st 25 of each 100 LADP on 5:30 4 x 75 S descend on 1:15 300 K (200 choice + 100 IM) on 6 4 x 75 Pull Bk/Br choice of split on 1:20 300 S each 100 gets faster on 5 4 x 75 Kick IM order on 1:3

Wed Jun 24

800 SKPS twice thru 2 x 50 Dr/Build on 1:00 3 x 25 descend 85 --> 95% on :40 three times on 1:30 4 rockets with fast turn and 10m underwater dolphin after #4 8 x 100 on 1:40 best average 6 x 100 with

Tue June 23

400 choice Twice thru 4x 100 IM on 2:00 1) K/S by 25 2) Dr/S by 25 3) S/K by 25 4) swim 200 IM on 3:00 4 x 50 1) 15-25-10, 2) 15-25-10 4 x speedwork High intensity on 2:30 2 x 30 6 x 50 2 x 30

Comments