Friday night

kennethjohnanderso
Sep 8, 2023
1 min read

800 SKPS

300 K done as 200 IM/100 IM

2-300 Choice

4 * 50

1) 15-25-10, 2) 15-25-10

OYO until 3:10

5 * 50 in 5 waves of 1:00

400 Pull - paddles optional

4 * 75 acsend on 1:05, 1:15 or 1:20

3 * 100 IM fly - underwater recovery, back DA. BR 3K1P, Free 6 kicks/side

enjoy your weekend

Recent Posts

See All

Sat Oct 14th

300 Pull on 5:00 6 x 50 Kick 1-3 descend on 1:10 300 Swim - fast turns on 4:30 6 x 50 Pull 2 strong/1 easy snorkel and paddles opt'l but encouraged on 1:00 300 Kick (200 IM/100 stroke) on 7 6 x 50 1

Fri Oct 13th

400, 3 x 100, 3 x 50 descend Circuit A body position awareness/core strength 8 x 100 on 2:00 with fins and/or paddles (RA/LA/Drill/Swim) Circuit B - all with chutes - power Three times thru 1) 25 dol

Thu Oct 12

100 Build dolphin kick 200 Fr/Bk by 100 fist/Swim by 50 300 Pull - every 4th 25 Breast 400 with paddles 300 kick with fins each 100 gets faster 200 1-2-3-4... dolphin kicks off walls 4 * 25 dolphin ki

Comments