Wed Oct 5th

kennethjohnanderso
Oct 4, 2022
1 min read

Warmup with

300 choice

4 * 25 build to 100 pace on :45

200 build kick

4 * 50 1) 15/25/10, 2) 15/25/10

6 * 25 2 fast, 2 speed work, 2 fast and/or choice until 28 min

Then A/ - if you this is at least your 10th workouts since tryouts.

A/ 6 " 100 sprint on 8

4 * 400 maintain kick/distance off Wall & descend. Be aware of stroke count on 7:00

7 * 200 it's okay if stroke is free, however good time to get breast or fly in. Not quite ready? Consider 25 stroke/25 free/50 stroke/25 free/75 stroke

1 smooth stroke on 4:00

1 easy off on 3:00

2 build stroke on 5:00

2 easy off on 3:30

1 fast

Recent Posts

See All

Thur Apr 16

300, 2 x 100, 3 x 50 descend to 200 pace 10 x 75 on 1:30 50 stroke A build into 25 great breakout stroke B 42 x 50 three times thru 4 on 1:00 4 on :55 4 on :50 4 on :45 Should do 3 dif strokes eac

Wed Apr 15

AM 400 Pull - breath every 5 if free 300 swim - max 1/2 free 200 K - build 3 x 100 IM - 8/10/1/6 kicks underwater 8 x 25 1) build, 2) 5& glide - kick xlr8, 3) 15/10, 4) smooth underwater Three times t

Tue Mar 24 am

10 x 75 1) fist/A-OK/Swim on 1:30 2) Build on 1:20 300 Pull 200 Kick 4 x 25 on 1:00 choice of speed drills 8 x 100 best average of 1:40 Sprint kick set with long 100 choice between rest 300 Kick on

Comments