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kennethjohnanderso
Apr 211 min read

Mon Apr 22

300 Pull long 2 breaths/25, break at walls

300 Swim long - same as pull

300 kick build


300 Pull with paddles - each 100 gets stronger

5 * 100 swim descend to 400 pace

4 * 25 speed drill


No Free

300 Drill - no free

30s

300 S build

30 s

3 * 50 at 200 Pace


A/ 3 * 200 descend to PB plus 10-15 plus 3 25

or

B/

12*25 walk backs from dive


800 with fins - 1st 25 of every 100 alternate

  1. 5 dolphin kicks 3 stroke cycles 4 dolphin kicks and glide for distance

  2. 15m fast underwater




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