Wed Nov 27

kennethjohnanderso
Nov 27, 2024
1 min read

600 Free or Back every 4th 25 cycles through, RA,LA, 6K switch

400 with fins - every 4th 25 open trn and underwater dolphin kick

4 * 200 IM

1) K/S by 50

2) K/S by 25

3) dr/S by 50

4) swim

A/ 14 * 100 Fly or Br. on 1:30, 1:40 or 1:50

4 stroke, 1 free, 3 stroke, 1 free, 2 stroke, 1 free, 1 stroke

B/ Back

6 * 200 3rd 50 kick

C/ 100, 200, 300, 400, 400, 300, 200, 100 maintain up then get faster on 1:40

Repeat A/B/C more options for free, 200's with K could be breast or IM

If doing A once - do it first

Warmdown (twice thru)

300m Bridges at 8m with fins

6 * 50 on :35, 40, 45...

200 IM kick

Recent Posts

See All

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

Mon Mar 9

5 * 200 Descend on 4:00 150 Stroke A slight build/50 Stroke B - strong legs Three times thru 300 Pull with paddles and snorkel on 5:30 200 Kick "-" on 4:30 Quebec Cup swimmers 8 x 25 1) build, 2) 5 an

Comments