Monday Jan 23

kennethjohnanderso
Jan 22, 2023
1 min read

Queens

arrive at 6:00 and do the last 1/2 hour OYO after doing this workout or

arrive at 6:30 and do the workout

800 IM with fins - your choice of how you complete it - 15 mins

600 Pull - every 4th 25 off stroke 400 IM done as 16 * 25 on 3-5s rest - great breakout

200 K work 5m in and 5m out of walls

40 minutes to here

6 * 200 ascend on 2:45, 3:00 or 3:15 or 175m

3rd 50 Kick - no board or 2K1P breast

Fly (50 Fly/25 choice/25 Fly/50 dolphin Kick/25 choice build into 25 fly)

Recent Posts

See All

Saturday morning test set

300 Pull on 5:00 4 x 75 Kick descend on 1:45 300 Swim on 4:30 4 x 75 Pull descend on 1:30 300 Kick on 6:30 4 x 75 swim descend on 1:15 dif strokes and speeds can decrease distance Test set 2 waves WD

Fri Dec 19

400 Free/Back by 100 alternate 1 fist closed/1 hand open by 50 300 Pull 75 build into every 4th 25 Breast or Fly 3/5 breathing when free 3 * 100 IM - strong kick in and out of walls Choose 2 (can do

Thur Dec 18

4 x 25 SSS on :45 3 x 100 on 1:45 descend to PB + 10% 4 x 25 1 arm knuckle paddle, 1 arm reg paddle on 1:00 3 x 100 descend - 3rd 25 kick on 1:45 (1/2 RS, 1/2 KS) 4 x 25 Zombie Kick on 1:00 3 x 100 de

Comments