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 March 12

400 low SC each 100 gets stronger 20sr 4×100 75 free/25 IMO 10-15sr 4×50 dec @1:00 30×50@1:30 at p200 Faster Ez 4x(40 sec kick/20sec rest) Quebec Cup 12 * 100 with fins 1) 6 kicks 2) Swim 3) Swim - d

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

Comments