Fri July 4 OSC

kennethjohnanderso
Jul 3, 2025
1 min read

10 X 75 on 1:30

1) Fist/Drill/Swim

2) 25 A-OK/50 build

6 * 50 work to maximize Stroke Count plus time

9 x 25 sprint on 1) 45, 2) 50, 3) :55

mix it it - max same thing 3 times

300 Drill/Swim prepare for

12 * 50 on 1:00

1-6) 2 fast, 1 easy

7-12) 1 fast, 2 easy

400 Prepare for

5 * 100 on 2:00 best average - done as 50 Pull/50 Swim

9 x 25 sprint on 1) 45, 2) 50, 3) :55

mix it it - max same thing 3 times

X x 100 - rotate 25 under water kick/75 swim long

Recent Posts

See All

Sat Feb 6

8 * 75 with fins on 1:20 (50 build into 4 sprint kicks on back then roll and break out/swim easy) 300 with paddles (PB optional) SSS 4 x 50 kick descend 200 choice 3 x 50 sprint for time on 5:00 300 s

Fri Feb 5th

800 SKPS 9 *175 on 3:15 or 8 on 3:30 - (if stroke is slower than 2:25 1-4 descend to 200 time 5) hold 6-9) with fins something you can hold or 7 * 200 1-3) descend on 4:20 (if need #1 K/S, #2 3rd 50 K

Thu Feb 5 2025

600 with fins - underwater recovery 300 long Pull w/paddles 400 6 kicks/side or 2KIP (300) or Salmon drill fly 3 x 100 IM 1) with Fly Kick, 2) with flutter kick, 3) reg kick A/ or B/ A/ 20 x 35 fly or

Comments