Sat Nov 2

kennethjohnanderso

Nov 1, 2024

1 min read

400 Choice on 8:00

12 * 100

3 rounds on 2:05, 1:55, 1:45 or 1:40

75 Fly/25 Back S

75 Back/25 Breast S

75 Breast/25 Free S

100 Free 25’s & 100 are fast and get faster each round

75’s are Rd 1 Build Kick, Rd 2) build swim, Rd 3) fast -3rd 25 Kick

12 * 100

RA/LA/K/D

1-8 with fins 1-4 descend on 9-12) without

30 * 25 on :35

6 * thru

1) Pull with paddles

2) S

3) K

4) S

5) Dive and underwater Kick

Last 1/2

800 Pull with paddles and snorkel

200 blast kick on 8

2 * 100 Blast kick on 5

3 * 50 on Kick ascend on 3:00 - at least last 2 dif stroke

Recent Posts

See All

Sat Oct 24

2×500 1 min rest 50 pull 50 swim low SC 50 pull faster 100 swim low SC 50 pull even faster 200 swim low SC 4×50 Dec to p200 1:00 7×200 Dec 1-7 @5:00 5x all

Fri Oct 23

400 swim 100 kick 100 pull 12x25 @:45 4 pull Dec to 95% effort 4 kick Dec to 95% effort 4 swim Dec to 95% effort Circuit 1 3x300 @6:00 swim bridges Dec to 800 pace (backstroke option) Circuit 2 3xthru

Thur Oct 22

5 x 200 1) 4 x 50 descend fist closed on 1:00 2) Pull on 3:00 3) Paddles on 2:45 4 & 5) Paddles and fin on 2:30 4 x 50 kick with board way out front (snorkel) Finish by 6:35 10 minutes to get 2 tiger

Comments