kennethjohnandersoJun 281 min readSat Jun 29OYO or 300, 3*100, 3*50 descend (15 min)Ella 1/2 the distance at 80-90% effortEveryone else blast right from the get go200 on 10:002 * 100 on 6:004 * 50 on 4:00Stroke B or Kick100 on 8:002 * 50 on 5:004 * 25 on 3:00 WD
OYO or 300, 3*100, 3*50 descend (15 min)Ella 1/2 the distance at 80-90% effortEveryone else blast right from the get go200 on 10:002 * 100 on 6:004 * 50 on 4:00Stroke B or Kick100 on 8:002 * 50 on 5:004 * 25 on 3:00 WD
Thursday Dec 12800 IM flow with fins 400 IM K/S/Drill/S by 25,/50 or 100 300 Pull on 5 4 * 75 Kick descend on 1:45 300 Swim on 4:30 4 * 75 Pull descend...
Wednesday Dec 11600 with fins 200 Free/Back by 100, fist/swim by 50, 100 IM no board K/6 kicks/Swim with dolphin K/6 kicks 3 * 400 on 20-30s rest 1)...
Tuesday Dec 101200 S/K/Dr/S with fins 3 * 300 with increasing effort 1) Pull 2) Pull with paddles 3) every 4th 25 Fly or Breast 6 * dive and underwater...
Comentários