Wed night Threshold

kennethjohnanderso
Jun 19, 2024
1 min read

400 Free/Back by 100 fist/Swim by 50

300 Pull

4 * 75 kick descend

300 Swim

4 * 75 with knuckle paddles

300 IM kick (200&100)

4 * 75 ascend 4 seconds each repeat

3*8*50 on :45 each set gets faster, last set best average

3x3x200 /3:30 descend by set, last set best avg

20 * 25 Warmdown

1 on :20

2 on :30

1 on :25

1 on :35

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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

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