Mon June 22

kennethjohnanderso
Jun 22
1 min read

800 Flow with fins - min 300m underwater recovery

12 x 25 on :35 PBL RA/LA/Build

3 x 4 rockets on 1:30

4 x 25 on 1:15

1) 5&glide/kick XLR8

2) build

3) easy speed

4) 15/10

800 swim with paddles and snorkel - every 4th 25 3s pause and Br or Fly

3 x 4 rockets on 1:30

400 kick - each 100 gets faster

Dives

7 x 100

on 1:20/1:30/1:40/1:25/1:35/1:45/1:55

or + 10 if mixing in breast or fly

Recent Posts

See All

Mon July 13th

300 Pull last 25 of each 100 Bk/Br/Fr on 5 4 x 75 kick descend on 1:30 300 Swim "-" on 4:30 4 x 75 Pull descend on 1:05 300 Kick 200 IM/100 Dolphin on 6 4 x 75 Swim descend on 1:00 5 x 400 descend on

Sat July 4

14 x75 4 x 75 on 1:20 1 x 75 on 1:05 3 x 75 on 1:20 1 x 75 on 1:05 2 x 75 on 1:20 1 x 75 on 1:05 1 x 75 on 1:20 1 x 75 on 1:05 2 x 3 * rockets with fast turn in and out after #3 on 1:30 400 choice inc

Friday July 3

4 x 100 on 1:40 4 x 100 with fins on 1:30 3 x 100 on 1:30 3 x 100 with fins on 1:20 2 x 100 on 1:20 2 x 100 with fins on 1:10 20s to take fins on and off 400 Pull - pull with paddles - PBL - PBL wit

Comments