Wed Nov 13 pm

kennethjohnanderso
Nov 13, 2024
1 min read

600 swim with fins - every 4th 25 rotating kick

400 Pull - every 4th 25 kick on board

4 * 30s plank/50 build with 10m underwater off wall

6 * 25 1) 5&glide, 2) 15/10

10 mins to do 3 or 4 speed drills and at 5:10 be ready for:

4 times thru

25 on 2:00, 50 on 3:00, 75 on 4:00

8 * 150-200 do 3 of them at least 1 once

200 dolphin kick with fins (increase tempo to build each 100)

200 Bk or Fr 6 kick switch middle 100 with fins

150 breast - H-H/50 2K1P/3 * 25 strong

6 * 25 with chutes #1 = Fly then IM order if switching strokes (may skip BR if needed)

Recent Posts

See All

Thur March 12

400 low SC each 100 gets stronger 20sr 4×100 75 free/25 IMO 10-15sr 4×50 dec @1:00 30×50@1:30 at p200 Faster Ez 4x(40 sec kick/20sec rest) Quebec Cup 12 * 100 with fins 1) 6 kicks 2) Swim 3) Swim - d

Wed March 11

400, 4 x 100 IM (8/10/16 kicks), 4 x 50 descend 4 x 100 smooth on 2:00 1 x 100 on fpp 3 x 100 smooth on 2:00 2 x 100 on fpp 2 x 100 smooth on 2:00 3 x 100 on fpp 1 x 100 smooth on 2:00 4 x 100 on fpp

Tues March 10

400 SKPS 16 x 25 Fly on :35 8 x 50 Back - under bridges on 1:00 6 * 75 Pull 1) 25 Bk/50 Br 2) 50 Bk/25 Br on 1:15, 1:20 or 1:25 (10s rest on #1) 4 x 100 descend on PB + 15-20 9,8,7... strokes into tu

Comments