Fri Dec 5

kennethjohnanderso
2 days ago
1 min read

3 x 3 x thru

1st round

100 smooth 1) Free, 2) IM, 3) no free on 1:45

10 s vertical kick arms at chest

2nd round

125 smooth 1) Free, 2) IM, 3) no free on 2:10

10 s vertical kick arms on shoulders

3rd round

150 smooth 1) Free, 2) IM, 3) no free on 2:30

10 s vertical kick at chest

A/ 8 * 50 Best average Kick on 2:00

B/ Relay take overs - Start turn finish relay

C/ 3 x Tabata (8 x 25 Sprint on :30) - 2 min rest between)

Recent Posts

See All

Sat Dec 6th

4 x 250?-300 1) breath every 3/5 if free on 6:00 2) free - fast tuns on 5:30 3) IM - 75 build each stroke to last 15m kick into wall on 6 4) non free - fast turns on 5:30 8 x 25 on 1:00 1) 5 & glide -

Thur Dec 12

800 SKPS 400 Pull - 200 stroke A then alternate 50 stroke A/50 Stroke B 6 x 50 Bk K/Br S or Fly Swim/Back K Choose 4 of (on 10) - if more than 1:00 rest - 3 descending turns 1) 600 IM S/DR/Build K by

Wed Dec 2025

400 Fr/Bk by 100 A-OK-fist/swim by 50 6 * 50 PBL descend 1-3 Stroke A/4-6 descend Stroke B 200 Kick "-" 3 x 100 IM 1) with free legs, 2) with fly legs, 3) regular 2 x 100 Fly/50 Back on 2:30 1 x 150 s

Comments