Fri Jan 4 pm

kennethjohnanderso
Jan 3, 2025
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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800 Flow with fins or approx. 600 Drop a stroke or 150 Fly = kick or Pull underwater recovery Back = DA/RA/3-2-1 Breast = 2K1P Free = LADP/6 kicks 10/9/8 x 50 descend SC and/or time on 1:00/1:05 or 1

Tues Feb 17

25 min, 3 repeats choose from 400 Pull breath every 3 600 IM flow fins 6 x 50 1-3 kick descend 300 -400 50 Drill/50 Build - stroke dependent 300 IM Dr/S/K by 25 12 x 25 Fly or breast on 5-10s rest 4

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