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 May 5th

400 Free back by 100 25 fist/25 A-OK/50 build 300 Kick done as 200 IM/100 dolphin wiht board 4 below water, 4 above 200 IM K/S by 25 100 IM 8/10/1/6 kicks 22 min to here 4 x 400 on 6:30 1) every 50 m

Tue Mar 2

50 finger grip paddles 200 Pull long 50 finger grip paddles 200 Pull negative 50 finger grip paddles 100 Pull IM 3 x 175-200 kick descend on 4 4 x 50 on 1:00 1) 15- 25 -10 2) 15 -25- 10 8 x 50 on 1:00

Monday March 2

OFSSAA swimmers 5 x 400 1) IM flow with fins 2) 4 x 100 IM Pull (Fly- underwater recovery, Back - DA 3) Pull "-" maintain breathing pattern and stroke count (+1 or2) 4) 4 x 100 IM 8/10/1/6 kicks off w

Comments