top of page

Search

Wed June 12

kennethjohnanderso
Jun 12, 2024
1 min read

400, 3*100 IM, 2*50 at 200 pace from dive

OYJ swimmers

6 * 100

knuckle paddles with fins on 2:15
Swim with fins - build kick on 2:15
broken 100 from dive (5s at 25's) aiming for 100 pace on 2:30

4-6 repeat or broken 200

8 * 75 on 1:20

double turn/long turn
long turn build into fast turn 5 & glide - swim easy

16*25 1 on 20, 1 on 30, 1 on 25, 1 on 35

Not going to OYJ (Ryan, Helena)

6 * 75 on 1:10

double turn/long turn
long turn build into fast turn 5 & glide - swim easy

4*8*25 all out on :45

Round 1 K Round 2 Pull Round 3 Swim Round 4 swim with fins

8 IM wheels

Twice thru

25 fly, 50 Back, 75 Breast, 100 Free on 4:00 or 4:30 50, 75, 100, 25 75, 100, 25, 50 100, 25, 50, 75

Recent Posts

300S on 5:30 6 x 50 pull with paddles (kuckle style hold) 1-3 descemd :55 300 K (200 IM + 100 stroke) on 7:00 6 x 50 Fly /Back, Back/Breast. Breast/Free on :55 300 Pull long *ever 3/5 breathing if fr

Queens 4 x 400 1) Pull on 6:30 2) Swim 6:00 3) swim or pull with paddles 5:30 4) swim with fins 5:00 36 x 25 on 1:00 1-2) chutes 3-4) sprint kick 5) underwater from dive 6) sprint 7-8) sprint with fin

12 * 100 on 1:40 1-3) smooth 4) faster - maintain stroke count 5-7) Smooth 8) 400 pace 9-11) smooth 12) faster again 200 drill 3 x out in out turns descending - plant feet firmly and quickly 100 dri

Comments

bottom of page