Mon Oct 28 pm

kennethjohnanderso

Oct 28, 2024

1 min read

300 choice on 6

2 * 100 - 3rd 25 fast kick on 1:50

10 * 50

4 on fpp + 15, 2 on fpp +10, 2 on fpp + 5, 2 on fpp

Three times thru - rotate very 7:30

400 under bridges 2 * thru with fins

(25 speed drill, 25 smooth underwater, 25 sprint swim, 25 fast underwtaer)

6 * 25 sprint walkback

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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

Sept 8th back at it

4 x 200 Flow with fins Fly - underwater recovery, 1 down 1 up, 1 down 2 up Back DA/RA/LA/6 kicks Breast - 2K1P or swim with fins Free - LADP/RA-LA/6 Kicks/Long build 6-8 x 25 underwater kick and glide

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