Apr 1

kennethjohnanderso
Apr 1, 2024
1 min read

300 Choice

3 * 50 descend

200 choice

3 * 50 no breathing 5m in and out of walls

Max 15 min to here

40 * 100

16 on 1:50 or 1:45

12 on 1:45 or 1:40

8 on 1:40 or 1:35

4 on 1:35 or 1:30

Choose your order

Swim (breathing every 3 if free)

IM or IM order

3rd 25 fly - after 5 kicks

last 25 Br with after a double pullout

Recent Posts

See All

Sat Feb 6

8 * 75 with fins on 1:20 (50 build into 4 sprint kicks on back then roll and break out/swim easy) 300 with paddles (PB optional) SSS 4 x 50 kick descend 200 choice 3 x 50 sprint for time on 5:00 300 s

Fri Feb 5th

800 SKPS 9 *175 on 3:15 or 8 on 3:30 - (if stroke is slower than 2:25 1-4 descend to 200 time 5) hold 6-9) with fins something you can hold or 7 * 200 1-3) descend on 4:20 (if need #1 K/S, #2 3rd 50 K

Thu Feb 5 2025

600 with fins - underwater recovery 300 long Pull w/paddles 400 6 kicks/side or 2KIP (300) or Salmon drill fly 3 x 100 IM 1) with Fly Kick, 2) with flutter kick, 3) reg kick A/ or B/ A/ 20 x 35 fly or

16 on 1:50 or 1:45

12 on 1:45 or 1:40

Comments