Mon Feb

kennethjohnanderso

Feb 9

1 min read

Choose 1 today

Distance

400, 4 x 100, 4 x 50 descend

6 x 400 descend

1-3) Straight on 6:00

4) 8 x 50 @ 400 Pace

5) 4 x 100 @ 400 pace

6) 150, 100, 150

Swim long with PB & Paddles

Sprint

400, 4 x 100, 4 x 50 descend

10 x 25

1) Build

2) 5 & glide - Kick XLR8

3) EZ speed <-> 4) 15-10

5) sprint 8 kicks underwater

3 x 75 descend #3 dive on 2:00

2 x 50 @ 200 pace on 1:00

Sprint

4 x 25 on 1

2 x 75 on 3

2 x 50 on 3

4 x 25 on 2

1 x 75 on 4

2 x 50 on 4

4 x 25 on 2

Recent Posts

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Fri Sept 11

600 Pull every 4th 50 PBL - good time to wear snorkels 400 IM flow with fins 3 x 300 descend (75 stroke A/25 stroke B - finish by 6:45 8 x 25 on 1:15 1) easy speed 2) 5 @ glide/vertical kick 20 dolp

Thur Sept 10

OYO until 6:15 400 long walls on 7 300 fast walls on 5 3 x 100 choice on 1:40 4 * 50 on 1:00 1) 15-25-10, 2) 15-25-10 2 waves of test set (this is to give you an idea of what the 10 x 100 will be 6 x

Wed Sep 9 - Kick start

OYO until 6:15 at 6:15 300 Pull on 5:00 4 * 75 swim descend on 1:20 300 swim with fins on 4:40 4 x 75 Pull with knuckle paddles descend on 1:20 300 swim long walls 4 x 75 descend swim with fins (sn

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