Wed Oct 8

kennethjohnanderso
Oct 9, 2024
1 min read

1000 flow with fins (at 200 of at least 3 strokes)

10 * 25 1) build, 2) 15/10, 3&4) 5 & glide, 5) sprint on 1:00

800 Pull with all the equipment

10 * 25 1) build, 2) 15/10, 3&4) 5 & glide, 5) sprint on 1:00

600 Kick 400 IM/200 choice "-"

10 * 25 as above with fins

400 IM Dr/S/K/S by 25

10 * 25 with fins

twice thru

400 strong walls - bridges in deep end
non bridge lanes 10 * 50 on 50 from center of the pool on 1:00 5 V kicks while resting

Recent Posts

See All

Mon Dec 15th

16 * 50 1-4) pull - max 4 breaths per 25 on :55 5-8) kick descend on 1:05 9-12) swim with knuckle paddles 13-16) IM switch - finish with Free - flip into fly 5 x 400 ascend 1) IM with fins (can kick F

Fri Dec 12

300S on 5:30 6 x 50 pull with paddles (kuckle style hold) 1-3 descemd :55 300 K (200 IM + 100 stroke) on 7:00 6 x 50 Fly /Back, Back/Breast. Breast/Free on :55 300 Pull long *ever 3/5 breathing if fr

Thur Dec 11

Queens 4 x 400 1) Pull on 6:30 2) Swim 6:00 3) swim or pull with paddles 5:30 4) swim with fins 5:00 36 x 25 on 1:00 1-2) chutes 3-4) sprint kick 5) underwater from dive 6) sprint 7-8) sprint with fin

Comments