Monday Feb 13

kennethjohnanderso
Feb 13, 2023
1 min read

800 IM K/DR/K/S by 25 or 50 with fins 600 Pull 200 regular/100 PBL/300 with Paddles every other 50 PBL or 1 arm

3 * 200 descend - no free to PB + 15 on PB plus 40-60

4 or 5 * 200 1-3 descend to hold P 800 (if you have a recent one) on 20-30s rest

20 * 75 choice

8 * 75 6 on fpp + 5, 2 on fpp

30s

6 * 75 4 on fpp + 5, 2 on fpp

30s

4 * 75 on fpp

30s

2 on fpp

Recent Posts

See All

Thur June 25

300 Pull 1st 25 of each 100 LADP on 5:30 4 x 75 S descend on 1:15 300 K (200 choice + 100 IM) on 6 4 x 75 Pull Bk/Br choice of split on 1:20 300 S each 100 gets faster on 5 4 x 75 Kick IM order on 1:3

Wed Jun 24

800 SKPS twice thru 2 x 50 Dr/Build on 1:00 3 x 25 descend 85 --> 95% on :40 three times on 1:30 4 rockets with fast turn and 10m underwater dolphin after #4 8 x 100 on 1:40 best average 6 x 100 with

Tue June 23

400 choice Twice thru 4x 100 IM on 2:00 1) K/S by 25 2) Dr/S by 25 3) S/K by 25 4) swim 200 IM on 3:00 4 x 50 1) 15-25-10, 2) 15-25-10 4 x speedwork High intensity on 2:30 2 x 30 6 x 50 2 x 30

Comments