Fri Sept 23

kennethjohnanderso
Sep 22, 2022
1 min read

--Wakey--Wakey--

4 * 25 strong swim on :35 slight build & descend

500-600 "max out the equipment on 1:00

4 * 25 fast on :30

250-300 K (200 IM/100 IM kick) on 6:00

4 * 25 fast on :25

1:00 minute

100 fast with fins

Circuit A/ Dolphin kick work with Keith

Circuit B/ Breast stroke circuit with Ken

Circuit C/ 25's at 100 Pace with Carla

Breast =

4 * 50 kick descend on 1:15

2 * 25 Eggbeater w/ board

2 * 25 Kick on board

2 * 25 underwater kick

4 * 50 kick descend on 1:15 faster than above

3,4 or 5 * 50 Pull

1) Scull/Breast Pull 2) Bk/Br

3) Breast

4 & 5) Choose from above

Recent Posts

See All

Thur Dec 18

4 x 25 SSS on :45 3 x 100 on 1:45 descend to PB + 10% 4 x 25 1 arm knuckle paddle, 1 arm reg paddle on 1:00 3 x 100 descend - 3rd 25 kick on 1:45 (1/2 RS, 1/2 KS) 4 x 25 Zombie Kick on 1:00 3 x 100 de

Mon Dec 15th

16 * 50 1-4) pull - max 4 breaths per 25 on :55 5-8) kick descend on 1:05 9-12) swim with knuckle paddles 13-16) IM switch - finish with Free - flip into fly 5 x 400 ascend 1) IM with fins (can kick F

Fri Dec 12

300S on 5:30 6 x 50 pull with paddles (kuckle style hold) 1-3 descemd :55 300 K (200 IM + 100 stroke) on 7:00 6 x 50 Fly /Back, Back/Breast. Breast/Free on :55 300 Pull long *ever 3/5 breathing if fr

Comments