Wed pm

kennethjohnanderso
Sep 27, 2023
1 min read

400 free back by 100 (fist/s by 50)

300 IM dr/knob/s

200 neg split

100 build kick

4x50 - 15/25/10 on 1:00

12x150 free (some JP do 125’s)

2 on 2:30

1 on 2:15 fast (option stroke 125)

2 on 2:30

1 on 2:10 fast (option stroke 125)

2 on 2:30

1 on 2:05 fast (option stroke 125)

2 on 2:30

1 on 2:00 fast (option stroke 125)

Choice 1000 … (if joining at 4:30 repeat the first 1000 metres)

Follow a breathing pattern if free, tight streamlines off walls

8x15m build kick/10 m ez :45

9 min “bat out of hell” continuous kick set … follow tempo

3x400 on 6:00

build
Fast
easy

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