Wed May 3

kennethjohnanderso
May 3, 2023
1 min read

12 * 200 descend in groups of 3 and throughout

30s between groups of 3

1-3) Choice on 4:00 4-6) Pull on 3:30

7-9) swim on 3:00 or 3:15

10-12) Swim with fins on 2:45 or 3

3 * 125 on 3:00 - all fast - Swim

75 fins + 2 * 25 no fins on 5s rest

50 fins + 25 fins + 2 * 35 no fins

25 fins + 4 * 25 no fins

5 min easy swim

repeat - all fast Kick on 3:25

400 strong Pull with paddles

300 smooth swim

200 IM Kick - long

100 6 kicks with fins

Recent Posts

See All

Thur Apr 16

300, 2 x 100, 3 x 50 descend to 200 pace 10 x 75 on 1:30 50 stroke A build into 25 great breakout stroke B 42 x 50 three times thru 4 on 1:00 4 on :55 4 on :50 4 on :45 Should do 3 dif strokes eac

Wed Apr 15

AM 400 Pull - breath every 5 if free 300 swim - max 1/2 free 200 K - build 3 x 100 IM - 8/10/1/6 kicks underwater 8 x 25 1) build, 2) 5& glide - kick xlr8, 3) 15/10, 4) smooth underwater Three times t

Tue Mar 24 am

10 x 75 1) fist/A-OK/Swim on 1:30 2) Build on 1:20 300 Pull 200 Kick 4 x 25 on 1:00 choice of speed drills 8 x 100 best average of 1:40 Sprint kick set with long 100 choice between rest 300 Kick on

Comments