Christmas eve, eve - the storm edition 2023

kennethjohnanderso
Dec 23, 2022
1 min read

400 IM with fins

K/Drill/Swim with dolphin/Drill

3 * 200 IM K/S/2K1P/S

3-4 * 100 IM 1) Drill, 2 & 3) Kick. 4) Swim

4 * (8*25 on :45) - easy 100 on 2:00 between rounds

Kick/Pull/Swim/Swim with fins by round

5 * 200 on 4:00 descend

50 build/50 @ 85% effort/50 fast Kick/50 fast swim

400 smooth breathing every 3 with 3-5 dolphin kicks if free

Choice of equipment

Recent Posts

See All

Thur June 25

300 Pull 1st 25 of each 100 LADP on 5:30 4 x 75 S descend on 1:15 300 K (200 choice + 100 IM) on 6 4 x 75 Pull Bk/Br choice of split on 1:20 300 S each 100 gets faster on 5 4 x 75 Kick IM order on 1:3

Wed Jun 24

800 SKPS twice thru 2 x 50 Dr/Build on 1:00 3 x 25 descend 85 --> 95% on :40 three times on 1:30 4 rockets with fast turn and 10m underwater dolphin after #4 8 x 100 on 1:40 best average 6 x 100 with

Tue June 23

400 choice Twice thru 4x 100 IM on 2:00 1) K/S by 25 2) Dr/S by 25 3) S/K by 25 4) swim 200 IM on 3:00 4 x 50 1) 15-25-10, 2) 15-25-10 4 x speedwork High intensity on 2:30 2 x 30 6 x 50 2 x 30

Comments