Wednesday 3:30-5 at the

kennethjohnanderso
May 8, 2024
1 min read

20 * 25 on :35 - stroke hygiene!!

1-3) smooth free

4-6)

7) build

8) strong

9) 5 and glide

10) 15/10

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

300 Pull - maintain SC

4 * 75 Kick descend

300 Swim - maintain SC

4 * 75 Pull descend

300 Kick

4 * 75 Swim descend

four times thru

2 * 25 speed drill on 1:30

1 * 25 5/3/5 and glide on 1:30

1 * 25 15/10 on 1:30

50 sprint on 3:00

If signed up for regionals and KBM finale we can pick events during one of the rounds

Recent Posts

See All

Fri Dec 19

400 Free/Back by 100 alternate 1 fist closed/1 hand open by 50 300 Pull 75 build into every 4th 25 Breast or Fly 3/5 breathing when free 3 * 100 IM - strong kick in and out of walls Choose 2 (can do

Thur Dec 18

4 x 25 SSS on :45 3 x 100 on 1:45 descend to PB + 10% 4 x 25 1 arm knuckle paddle, 1 arm reg paddle on 1:00 3 x 100 descend - 3rd 25 kick on 1:45 (1/2 RS, 1/2 KS) 4 x 25 Zombie Kick on 1:00 3 x 100 de

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

Comments