Wed Nov 25th pm
- kennethjohnanderso
- 23 hours ago
- 2 min read
KBM
400 Pull breathing every 5/3 if free 300 Kick 200 IM + 100 stroke 200 1,2,3,.. kicks off wall8 strong 25's on :35 subtract equipment every 2
4 x 25 choice of speed drills on 1:00
3-x 50 sprint on 3:00
4 * 25 choice of speed drill on 1:00
40 x 50
16 on :45 - every 4th fast
12 on :50 - every 3rd fast
8 on :55 every 2nd 1 fast
4 on 60 fast
10 min Break
three times thru
16 * 25 on :45 alternating K with chutes/paddles
400 Swim long min 1/2 off stroke on 7:00
Warmdown
3? x 200 IM with fins (take them off for Breast
drop a stroke each 1
Fly = dolphin kick
Back = DA
Br = 2K1P
Free = LA dog paddle
Quebec Cup
400 Pull breathing every 5/3 if free 300 Kick 200 IM + 100 stroke 200 1,2,3,.. kicks off wall 8 strong 25's on :35 subtract equipment every 2
4 x 25 choice of speed drills on 1:00
1 x 50 sprint
4 * 25 choice of speed drill on 1:00
4 x 200 IM with fins (take them off for Breast
drop a stroke each 1
Fly = dolphin kick
Back = DA
Br = 2K1P
Free = LA dog paddle
Queens
400 PBL - every 4th 25 slow continuous one arm
6 x 50 kick on 1:05 1-3 descedn
3 x 200 IM 1) k/s, 2) dr/S, 3) swim
three times thru
16 * 25 on :45 alternating K with chutes/paddles
400 Swim long min 1/2 off stroke on 7:00
800 Pull done as 150 build/50 off long
600 Kick done as 150 build/50 no board (or vice versa)
400 IM options apply - drill when needed,
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