Monday Apr 10
- kennethjohnanderso
- Apr 9, 2023
- 1 min read
3 * 400 IM on 7
1) K/S by 100
2) K/S by 50
3) with fins S/6 Kicks/S/6 Kicks
6 * 25 Long arm dog paddle on:40
Vertical dolphin K 5/5/10/10/15/15 - 30s off
4 * 100 on 1:45
1) flip into 1 stroke fly off each wall
2) flip into 2
3) flip into 3
4) flip into 4
40 min to here
3 * 800 descend on (700, 700, 800?)
1) every 4th 25 rotating kick no board on 12:00
2) 3 fast dolphin kicks off every wall on 11:00
3) fast
4 * (3 * 25, 1 * 50)
Rd 1 25's on :30, 50 on :50
Rd 2 50 on :55
Rd 3 50 on 1:00
Rd 4 5- 0n 1:05
Comentários