Sat Nov 15

kennethjohnanderso
3 hours ago
1 min read

12 x 75 on 1:30

1) Fist/A-OK swim - max 3 free 2) Scull/50 Build

5 x 200 on 3:00

descend with fins (3rd 50 strong stroke)

8 x 50 Kick on 1:00 or 1:10 (7)

Kickboard under water for 5m off wall

Stabilize upper body

1-4 descend

5-8 hold

800 with paddles done as 100 S/ 100 Pull (breathing pattern)

9 x 100 Kick on 2:00 or 2:10

2 smooth 1 fast

5 * 200 IM 8/12/8/12 strokes per length - kick in (and out!!) of walls as needed

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