Mon Dec 13

kennethjohnanderso

Dec 12, 2021

1 min read

400 Fr/Bk by 100 fist/swim by 50

4 * 75 pull descend

3 * 50 kick descend

4 * 25 done as 15/10

200 choice

2 tiger sprints

4 * 400

1) 6 kick switch with fins

2) RA/LA/50 build with fins

3) Choice of equipment breath every 3 if free (no adjustments)

4) Choice IM rotate 25 or 50 of each stroke

8 * 10/10 with bags on 1:00

200 easy kick/swim. Swim easier than kick

8 * 10? underwater kick with bags keep tempo up

200 easy kick/swim. Swim easier than kick 8 * 10/15 no equipment on 1:00

200 easy kick/swim. Swim easier than kick

8 * 15/10 with fins

200 easy kick/swim. Swim easier than kick

Recent Posts

See All

Fri Oct 23

400 swim 100 kick 100 pull 12x25 @:45 4 pull Dec to 95% effort 4 kick Dec to 95% effort 4 swim Dec to 95% effort Circuit 1 3x300 @6:00 swim bridges Dec to 800 pace (backstroke option) Circuit 2 3xthru

Thur Oct 22

5 x 200 1) 4 x 50 descend fist closed on 1:00 2) Pull on 3:00 3) Paddles on 2:45 4 & 5) Paddles and fin on 2:30 4 x 50 kick with board way out front (snorkel) Finish by 6:35 10 minutes to get 2 tiger

Wednesday Oct 21

Somewhat recovery 5 x 200 1) Free 2) Free-Breast 3) Free-Back 4) Free-Fly 5) RIMO 20 x 50 Kick on (1:00-55-50-45) or +5 or +10) then 1 on 1:10 Option A 6 x 400 on 6 or 6:30 1) Pull Breath every 3-5 by

Comments