top of page
Search
kennethjohnanderso
Dec 19, 20211 min read

Mon Dec 20 3:30-4:45

Updated: Dec 21, 2021

400 drill with fins - Negative split - default is 6Kicks/side

300 Pull - maintain stroke count - Max 1/2 free

200 IM kick

6 * 25 15/20 on 1:00 1) long underwater Kick, 2) no underwater kick, 3) best distance for you


Four rounds - bags on feet for first 3 rounds

200 Build each one and faster each round on 3:30

4 * 10m sprint kick underwater and swim/walk easy back on 1:00


2 or 3 * 400

long turn deep end wall

stop at flags and fast turn at shallow end into a strong 50

and repeat


34 views0 comments

Recent Posts

See All

Man Jan 13th - pm Queens

600-800 Choice 3 * 200 kick descend on 4:30 10 * 75 on 1:10 - start by 7:00 1-2) Pull gets faster each time 3-4) Long swim 8 * 25 on 1:00...

0 comments

Mon Jan 13 - KBM

800 75free/25 IMO with fins  4x200 pull Dec 3:30  5x200 kick on 5  1-4) Dec to fast #5 blast with fins  8x200 15-30sr 1-2) 150 free...

0 comments

Mon Jan 13

300 Pull breathing every 3/5 if free on 5 200 IM kick on 4 100 IM 8/10/1/6 kicks off wall on 2 300 Pull with paddles on 5 4 * 50 descend...

0 comments

Comments

bottom of page