Wed Jan 22

kennethjohnanderso
Jan 22, 2025
1 min read

600 SKPS, 6 x 50 1) 15-25-10, 2) 15-25-10

3 * 200 with increasing intensity

1) 50 free/50 stroke

2) 75-25-50-25-25

3) stroke

Circuit (9 min each)

A/ 500m bridges

B/ 400 kick with fins RS/LS/Back/Underwater

C/5 easy speed walk back

10 x 200 4 @fpp+20, 3@fpp+15, 2&fpp+10, 1@fpp

4 times through - fins optional

25 sprint on 1:00

35 sprint - last 15 of 35 kick on 2:00

65 sprint - last 15 of 65 kick on 3:00

when done

800 straight - all the equipment

600 by 50 Fr/fly/fr/bk/fr/br

200 Kick fast 5m in and out of walls

Recent Posts

See All

Sat July 4

14 x75 4 x 75 on 1:20 1 x 75 on 1:05 3 x 75 on 1:20 1 x 75 on 1:05 2 x 75 on 1:20 1 x 75 on 1:05 1 x 75 on 1:20 1 x 75 on 1:05 2 x 3 * rockets with fast turn in and out after #3 on 1:30 400 choice inc

Friday July 3

4 x 100 on 1:40 4 x 100 with fins on 1:30 3 x 100 on 1:30 3 x 100 with fins on 1:20 2 x 100 on 1:20 2 x 100 with fins on 1:10 20s to take fins on and off 400 Pull - pull with paddles - PBL - PBL wit

Thur July 2nd

800 Flow with fins 400 IM without fins/600 IM with fins Fly = underwater kicks 3-5 then 1 good stroke Back - build Br - swim/Scull in L-sit Fr = build 6 x 75 on 1:20 1) IM drop a stroke 2) underwate

Comments