Sat Dec 7th

kennethjohnanderso
Dec 6, 2024
1 min read

10 * 75 on 1:30

1) fist/drill/Swim

2) 25 Scull/50 build

400 Pull "-"

4 * 50 Fast Pull with paddles on 1:15

200 Kick "-" on 4:30

4 * 50 fast Paddles and Fins on 1:15

3 * 400 descend on approx :30s rest

100-200 easy

at 9:00

4 rounds of

2 * 25 on 1:00

50 on 1:00

2 * 25 on 1:00

Odd rounds swim

even rounds swim

10 min WD

Recent Posts

See All

Wed June 10

6 x 200 with increasing intensity 1) Drill with fins on 4:30 2) Drill on 4:30 3) Pull (breathing every 5 if free) on 4 4) swim on 3:30 5) Swim with paddles on 3:00 6) swim stronger - Back K/S or 50 Fr

Tues June 9

600 Pull/Swim/Swim with paddles - each 200 is a build 400 IM done as 50 S/50 Build Kick 200 Kick "-" within 20s of best 5 rockets from smooth to blast 800 Pull with double PB - if free (max 75%) brea

Thur June 4

800 fins/swim/pull/paddles by 200 400 IM 50K/50S with a build Kick 4 x 50 rotating dolphin kick 3 x 4 rockets on 3:00 rest of group joins 400 4 x 100 Swim descend, 75 kick descend if you came in at 6

Comments