Mon Jan15

kennethjohnanderso
Jan 15, 2024
1 min read

800 SKPS

4 * 50 descend to 200 Pace on 1:00

4 * 75 choice on 1:30 26 minutes to here

4 * 200 Descend - if free get down to something you can hold for 400

on 2:45, 3 or 3:15 (approx PB +30-50

100 off

At 4:15

3 * 400 descend on 7:00

12*25 - 8-15s efforts on 1:30 then easy swim

4 in a row of the same then switch - can switch back last 4

Fins, head up, spinning, sprinting, kicking, chutes

Recent Posts

See All

Fri Dec 19

400 Free/Back by 100 alternate 1 fist closed/1 hand open by 50 300 Pull 75 build into every 4th 25 Breast or Fly 3/5 breathing when free 3 * 100 IM - strong kick in and out of walls Choose 2 (can do

Thur Dec 18

4 x 25 SSS on :45 3 x 100 on 1:45 descend to PB + 10% 4 x 25 1 arm knuckle paddle, 1 arm reg paddle on 1:00 3 x 100 descend - 3rd 25 kick on 1:45 (1/2 RS, 1/2 KS) 4 x 25 Zombie Kick on 1:00 3 x 100 de

Mon Dec 15th

16 * 50 1-4) pull - max 4 breaths per 25 on :55 5-8) kick descend on 1:05 9-12) swim with knuckle paddles 13-16) IM switch - finish with Free - flip into fly 5 x 400 ascend 1) IM with fins (can kick F

Comments