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kennethjohnanderso

Jun 9, 20231 min read

Sat June 10

200 Swim 4 * 50 kick descend

200 Pull - knuckle paddles

3 or 4 * 50 Swim

200 kick work 5m in and out of walls

4 * 50 IM order with paddles

Fly underwater recovery

Back double arm

Breast SWim

Free build turnover

OYO until 8:00 - getting ready for

four times thru (best average)

75 on 1:30 or 1:40 - build turnover

100 on 1:40 or 2:00 - fast

200 off

2 * 400 fast on 9:00

Last 20 min

12 * 75 with choice of equipment on 1:30

3 fast, 1 long

2 fast, 2 long

1 fast, 3 long

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1200 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...

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