Wed Nov 15

kennethjohnanderso
Nov 15, 2023
1 min read

800 with fins Swim/Kick/Drill/Swim

600 Pull Breathing every 3/5 if free. (do not change at the wall

400 IM Kick - could drop a stroke

Free or Back

7 * 200 descend +/- 5 or 10

3:05

3:00

2:55

2:50

2:45

2:40

2:35

Breast or Fly

6 * 200 on 3:30

1) 3rd 50 kick

2) 1st & 3rd 50 Kick

3) Swim

4) Drill on 4

5) Swim

6) Sprint Kick

4 * (6 * 25, 1 * 50). 3 waves

Rd 1) on :25/50

Rd 2) with fins on :20/40

Rd 3) on 30/60

Rd 4) on :35/70 Kick

4 * 150 ascend - taking fewer strokes each repeat

Recent Posts

See All

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

Fri Feb 27

twice thru 25 Pull very long and efficient on :30 25 Kick on PB build on :30 2 x 25 Swim IM order on :25 right into twice thru 50 Pull very long and efficient on 1:00 50 Kick on 1:00 3 x 50 IM s

Comments