Fri Jan 30th

kennethjohnanderso
18 hours ago
1 min read

10 x 75

4 on 1:20, 3 on 1:15, 2 on 1:10, 1 on 1:0 +/-5

4 x 25 on 1:00 speed work

Three times

Vertical kicking 5 on 15s off

200 Swim with dolphin kick on 2:00

3 * 50 sprint from block on 3:00

2 x countdown sprints on 4:00 (3 waves - 90s apart)

200 sprint Kick on 8

2 x 100 sprint Kick on 5:00

5 * 50 sprint Kick on 3:00

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