top of page

Search

Wednesday Oct 2 pm

kennethjohnanderso

Oct 2, 2024

1 min read

8 * 75 RA/LA/Kick on 1:45

Descend 1-4) 40s, 5-7) descend with fins

in groups of 4 every 20-30s

5 dolphin kicks, sprint from wall to 1/2 way turn and come back strong on back

or

3 vertical breast or 5 dolphin kicks sprint (BR no pullout) to halfway, turn * 3 and swim back

Core work

8 * 100 Pull - last 25 or 50 PBL on 1:50

1-2) reg Pull

3-4) RA/LA/50 reg

5-6) Paddles

7-8) Paddles RA/LA/50 Reg

Free or Back

9 * 400 on 6:00

Stroke count - do as much stroke as you want or can
"-" - do as much stroke as you want or can
Fast free or back

or Fly 75K/25S, 50K/50S, 50K/100 Swim

or Breast 100 2K1P/100 Swim/H-H/3K1P/2KIP/50 Swim

repeat with fins

repeat as 4 * 100 on 1:45

8 Easy speed 25's

Recent Posts

600 IM flow with fins - skip a stroke? 400 IM flow at 6:35 4 X 100 descend RA with paddles on 1:50 4 x 100 descend LA with paddles on 1:50 4 x 100 Pull with paddles on 1:40 30 x 75 on fastest possible

800 IM flow with fins 3 x 100 descend to 400 pace 3 x 50 descend to 200 Pace at 6:35 8 x 25 on 1:00 1) build 2) 5 and glide - vertical dolphin kick - speed drill - kick xlr8 3) easy speed 4) 15/10 In

AM Queens Warm up on your own first wave of test set at 6:40 Warm down and re-warmup 6:55-7:10 2nd wave Warm down Test set score = pace time + fastest repeat + slowest repeat PM KBM 300 Swim on 5:00 4

Comments

bottom of page