Wed Mar 6

kennethjohnanderso
Mar 5, 2025
1 min read

16 * 100 with fins

1) K/S on 1:40

2) S on 1:30

Circuits

3 * 400 Bridges descend on approx PB + 45

20 * 25 at 100 pace on :50 - switch strokes after every 4

C/ 12*75 Pull 4 on 1:25 drop to 1:20 if 5s, then 1:15...

1) 50 Bk/25 Breast

2) 25 Bk/50 Breast

Three times thru

50 cruise on short rest - 35s if your 100 time is under 1:00, 40 if under 1:10

50 build on short rest + 5

50 sprint on whatever is left of 5 minutes

8 * 50 sprint Kick on 2:00

1) normal

2) head down last 5m

3) head down last 10m

3) head down last 15m

Slow pull with paddles WD - EVF

Recent Posts

See All

Mon July 13th

300 Pull last 25 of each 100 Bk/Br/Fr on 5 4 x 75 kick descend on 1:30 300 Swim "-" on 4:30 4 x 75 Pull descend on 1:05 300 Kick 200 IM/100 Dolphin on 6 4 x 75 Swim descend on 1:00 5 x 400 descend on

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

Comments