Wed Nov 6

kennethjohnanderso

Nov 6, 2024

1 min read

24 * 100

3 times (Rd 1 with fins 1:30/1:40, rd 2 no fins 1:40/1:50, rd 3 with fins 1:20/1:30 or 1:30/1:40)

100 Swim

100 75 Swim/25 Kick

100 Swim

100 50 Swim/50 Kick

100 Swim

100 25 Swim/75 kick

100 Swim

100 Kick

12 * 75 (Rd 1 50's are build, Rd 2 50's are kick, Rd 3 50's are fast, 25&75 go from fast to faster)

50 Fly/25 back

50 Back/25 Breast

50 Breast/25 free

75 Free

Rd 1 on 1:10, Rd 2 on 1:20, Rd 3 on 1:00 or 1:05

last hour

8 * 400

Odd IM descend - options leading to full stroke on 7:00 or 7:30

Even free or back ascend on 5:30 or 6 (15s drops)

400 kick descend (300 --> 400)

400 swim ascend

Recent Posts

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Fri Sept 11

600 Pull every 4th 50 PBL - good time to wear snorkels 400 IM flow with fins 3 x 300 descend (75 stroke A/25 stroke B - finish by 6:45 8 x 25 on 1:15 1) easy speed 2) 5 @ glide/vertical kick 20 dolp

Thur Sept 10

OYO until 6:15 400 long walls on 7 300 fast walls on 5 3 x 100 choice on 1:40 4 * 50 on 1:00 1) 15-25-10, 2) 15-25-10 2 waves of test set (this is to give you an idea of what the 10 x 100 will be 6 x

Wed Sep 9 - Kick start

OYO until 6:15 at 6:15 300 Pull on 5:00 4 * 75 swim descend on 1:20 300 swim with fins on 4:40 4 x 75 Pull with knuckle paddles descend on 1:20 300 swim long walls 4 x 75 descend swim with fins (sn

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