Fri Jan 5th 8-9:30 am

kennethjohnanderso

Jan 4, 2024

1 min read

300 Pull on 5:00 4 * 75 swim descend on 1:20

300 Kick on 6:00 - Chloe & Annie PBL with paddles

4 75 Pull descend on 1:20 300 Swim on 5:00 4 * 75 Kick descend on 1:30 - Chloe and Annie 50's with chutes

Three times thru

8 * best average on :30 - in waves

100 off

1st round swim (25m)

2nd round with fins (37.5)

3rd round swim on :25 or kick on :35

25 sprint on 2:00

75 sprint on 4:00

50 sprint on 4:00

100 Sprint

WD with fins

X * 100 RA/LA/fist/Flow

Recent Posts

See All

Wed Sept 23

400 IM flow with fins 300 kick (200 IM + 100 stroke 4 x 50 swim descend to 200 pace (stroke A) 2 x 50 descend to 200 pace (stroke B) finish by 6:35 twice thru (may have to do the first three in a diff

Tues Sept 22

400 Fr/Bk by 100 fist/Swim by 50 400 6 kicks per side with fins - free or back water pressing on back of han 200 IM Drill and or swim at 6:35 10 x 75 on 1:30 1) fist/drill/Swim 2) 5 and glide - kick

Mon Sept 21

800 IM flow 4 x 100 25 Drill/75 build At 6:35 40 x 100 +/- 5 or 10s 16 on 1:40 12 on 1:35 8 on 1:30 4 on 1:25 Decide wether you are starting on 1:45, 1:40, 1:35 or 1:30 choose your order from A/ Free/

Comments