Wed May 1

kennethjohnanderso
May 1, 2024
1 min read

400 Free back by 100 fist/swim by 50 - with fins

300 Pull 1st 200 with knuckle paddles

3 * 100 IM - 1) with dolphin kick, 2) with flutter kick, 3) reg kick

4 * 25 5 kicks and glide (rotate Front/Side/Back/Side)

4 * 300 pull descend 1-3 on 4:30 or 4:45 or 5:00 - maintain SC, 15s rest on first

8 * 10s off/10s on vertical dolphin kick

shooters

8 * 50 sprint on 4:00

4 * 200 kick descend on 4:00 (175/175/200?)

Recent Posts

See All

Fri Dec 12

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

Thur Dec 11

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

Wed Dec 10

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