Fri Jan 4 pm

kennethjohnanderso
Jan 3
1 min read

12 * 25 - very long 2 on 40

2 on 35

2 on 30

2 on 25

1 on 20

1 on 25

1 on 20

1 on 25

2 * 300 with fins and paddles on 6:00

100 Pull with paddles/50 kick with paddles as board/50 PBL with paddles/100 Swim

3 triangles

6 * 200 IM with on 4:30

Fly = 6,6,5,5,4,4, kicks per pull - lay out in front Back = DA, RA, LA 6kicks, 3-2-1, 3-2-1

Breast = 2K1p or Pull

Free = same as fly

8 * 15m sprint 1) from wall, 2) floating start 5 m kick build/10m sprint S on 2:00

4 * 5 min choice moving - anything but kick - 2 min float PB optional

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Wed Nov 19th

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Tues Nov 17

800 IM Flow 3 x 50 Build and descend with paddles 8 x 25 on 1:00 1) 5 and glide/kick xlr8's 2) 15/10 3) 5 and glide/kick xlr8's 4) build A/ 16 x 50 on :50 - every 4th 1 fast 12 x 50 on :55 - every 3rd

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