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

See All

Tue Mar 24 am

10 x 75 1) fist/A-OK/Swim on 1:30 2) Build on 1:20 300 Pull 200 Kick 4 x 25 on 1:00 choice of speed drills 8 x 100 best average of 1:40 Sprint kick set with long 100 choice between rest 300 Kick on

Mon Mar 23 pm

800 SKPS 3 x 100 IM 1) K/S, 2) S/K, 30S with 8/10/1/6 kicks 6 x 50 on 1:00 descend to Pace 200 on 3 then hold 4 x 25 on 1 (Speed drills?) 3 x 50 on 2 2 x 75 on 2 1 x 100 on 2 2 x 75 on 2 3 x 50 on 2 4

Monday Mar 23 am

300 Pull breathing every 5 on 5:00 4 x 75 Kick descend on 1:30 300 Swim - fast turns on 5 4 x 75 Pull with paddles descend on 1:20 300 Kick (200 IM/100 Stroke) on 7:40 4 x 75 2 @ fpp + 10, 2 @ fpp 6 x

Comments