Wed May 11

kennethjohnanderso
May 11, 2022
1 min read

3 * 800 with increasing effort on 13/12/11

1) max 400 free 2) 7m walls

3) fins an/or paddles (no wrist straps)

6 * 50 Bk Kick/Breast swim

10 * 75 Pull on 1:20

1) 50 Bk/25 Br

2) 25 Back/50 Br (Bk/Br/Fr if struggling)

60 * 25 (looking for 3-7 seconds throughout - as much fly or breast as possible 1 on :20 1 on :25

1 on :30 - slower strokes or streamlined kick

Be aware of kick counts/stroke counts and initiate turns when possible

10 * 100 (with fins) or 75 (without) best average on 2:30

Recent Posts

See All

Thur Dec 18

4 x 25 SSS on :45 3 x 100 on 1:45 descend to PB + 10% 4 x 25 1 arm knuckle paddle, 1 arm reg paddle on 1:00 3 x 100 descend - 3rd 25 kick on 1:45 (1/2 RS, 1/2 KS) 4 x 25 Zombie Kick on 1:00 3 x 100 de

Mon Dec 15th

16 * 50 1-4) pull - max 4 breaths per 25 on :55 5-8) kick descend on 1:05 9-12) swim with knuckle paddles 13-16) IM switch - finish with Free - flip into fly 5 x 400 ascend 1) IM with fins (can kick F

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

Comments