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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Thur Oct 22

5 x 200 1) 4 x 50 descend fist closed on 1:00 2) Pull on 3:00 3) Paddles on 2:45 4 & 5) Paddles and fin on 2:30 4 x 50 kick with board way out front (snorkel) Finish by 6:35 10 minutes to get 2 tiger

Wednesday Oct 21

Somewhat recovery 5 x 200 1) Free 2) Free-Breast 3) Free-Back 4) Free-Fly 5) RIMO 20 x 50 Kick on (1:00-55-50-45) or +5 or +10) then 1 on 1:10 Option A 6 x 400 on 6 or 6:30 1) Pull Breath every 3-5 by

Tues Oct 20

300 Pull 300 swim with a build kick 6 x 50 Kick on 1:00 1-3 descend 4 x 50 build to a fast turn and 10m sprint breakout done by 6:35 8 x 100 best average on 1:40 (15 min) reset (12min) 50/100/150/200

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