Mon Nov 18

kennethjohnanderso

Nov 17, 2024

1 min read

800 IM flow

10 * 100

1) Fly Kick/Bk Swim on 1:50

2) Back Kick/Br Swim on 1:50

3) Br swim or Kick/Free Swim on 1:50

4) 75 Free Build flip in 25 Stroke on 1:40

5) 50 Free Build flip in 50 Stroke on 1:40

6) 25 Free Build flip in 75 Stroke on 1:40

7) stroke on 1:40

8-10) Dr/S/K/S on 2:00

1000

75 Build with paddles/25 easy kick with tight body roll on back LS-RS

4 * 50 @ 200 Pace

4 *50 descend to 100 Pce

2 waves (2 times each)

XYZ on 1,2,3 X= 25-75, Y=50-150, Z=75-200

7 * 50 on 35, 45, 40, 50, 55, 60, 65

more WD if required

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