Wed May 20th

kennethjohnanderso

May 19

1 min read

5 x 400 descend (2-5 every 4th 25 dif stroke)

1) Free/Back by 100 fist/Swim by 50 on 7:30

2) Pull on 6:30

3) Swim on 6

4) swim with paddles on 6

5) swim with paddles and fins

4 times thru

25 kick on 1:30

50 kick on 1:30

75 kick on 1:30

100 Kick on 1:45 (catch up on 1) if needed)

400 underwater recovery (PB optional, high hips & at least 2 dif strokes)

Recent Posts

See All

Mon Sept 21

800 IM flow 4 x 100 25 Drill/75 build At 6:35 40 x 100 +/- 5 or 10s 16 on 1:40 12 on 1:35 8 on 1:30 4 on 1:25 Decide wether you are starting on 1:45, 1:40, 1:35 or 1:30 choose your order from A/ Free/

Fri Sept 18th

600 IM flow with fins - skip a stroke? 400 IM flow at 6:35 4 X 100 descend RA with paddles on 1:50 4 x 100 descend LA with paddles on 1:50 4 x 100 Pull with paddles on 1:40 30 x 75 on fastest possible

Thur Sep 17

800 IM flow with fins 3 x 100 descend to 400 pace 3 x 50 descend to 200 Pace at 6:35 8 x 25 on 1:00 1) build 2) 5 and glide - vertical dolphin kick - speed drill - kick xlr8 3) easy speed 4) 15/10 In

Comments