Wed Oct 4th

kennethjohnanderso
Oct 4, 2023
1 min read

600 s/k/p/s by 150 300 IM dr/knob/a 4x50 15/25/10 4x25 kick build

3x200 free 2:40/2:50/3:00 descend 200 IM or stroke 3:00/3:10/3:20 2x200 free 2:35/2:45/2:55 each one is "-" 200 IM or stroke 3:00/3:10/3:20 200 free 2:30/2:40/2:50 fast 200 IM or stroke 3:00/3:10/3:20

400 swim / kick by 50 cruise with fins

2nd hour

30x50

1-6) dr/s choice 1:10 7-12) stroke strong/swim ez 1:05 13-18) kick Dec 1:00 19-24) pull Dec :55 25-30) free Dec :50

4x25 15/10 on :45

6x150 best average with choice of equipment 3:30

300 ez

Recent Posts

See All

Sat May 15

300 Slow pull - long strokes 4 x 25 Pull Build 300 RA/LA/6 Kicks by 25 4 x 25 Build 2 x 25 easy speed from blocks 4 descending turns OYO until 8:30 (vertical kicking, breakouts. speed drills???) 40 x

Friday May 15

300, 3 * 100, 3 x 50 descend, 3 descending dives 8 x 25 1) 5 and glide, 2) build, 3) easy speed, 4) 15/10 1 sprint (25m to 100m) 8 x 25 turnover drills Fly with free kick Back spin dr Br egg beater Fr

Thurs May 14th

2 x 400 IM flow with fins - 1) smooth, 2) max distance per stroke 4 x 200 descend (5-10s drops to 200 time plus 30 on 4:00 10 min choice 8 x 100 on 1:40 - best average 8 x 25 with chutes and paddles t

Comments