Fri Jan 10th

kennethjohnanderso

Jan 10, 2025

1 min read

300, 3x100, 3x50 descend

6x25 1-2) 5 and glide, 3-4) 15/10, 5-6) build kick and sprint

6x25 1-2) build kick and sprint, 3-4) 15/10, 5-6) 5 and glide

25 min to here

Station 1) 15 minutes turns in shallow end

Station 2) 3x200 descend under bridges (with fins) or 150 breast

Station 3) 2x6x50 descend SC and or time

8 * 100 choice on 1:45

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Fri Sept 11

600 Pull every 4th 50 PBL - good time to wear snorkels 400 IM flow with fins 3 x 300 descend (75 stroke A/25 stroke B - finish by 6:45 8 x 25 on 1:15 1) easy speed 2) 5 @ glide/vertical kick 20 dolp

Thur Sept 10

OYO until 6:15 400 long walls on 7 300 fast walls on 5 3 x 100 choice on 1:40 4 * 50 on 1:00 1) 15-25-10, 2) 15-25-10 2 waves of test set (this is to give you an idea of what the 10 x 100 will be 6 x

Wed Sep 9 - Kick start

OYO until 6:15 at 6:15 300 Pull on 5:00 4 * 75 swim descend on 1:20 300 swim with fins on 4:40 4 x 75 Pull with knuckle paddles descend on 1:20 300 swim long walls 4 x 75 descend swim with fins (sn

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