Saturday Jan 3rd

kennethjohnanderso
Jan 2
1 min read

800 IM flow with fins

Fly - 1/2 underwater recovery 1/2 choice

Back 1/2 double arm. 1/2 choice

Breast 1/2 choice, 1/2 2K1P no fins

Free 1/2 long arm dog paddle, 1/2 choice

4 * 50 1) 15-25-10, 2) 15-25-10

4 * 25 Zombie Kick

3 x 400 on 6:20 descend while maintaining stroke count and breathing every 3

12 * 50 Kick on 1:10

1-4 descend

5-8 hold

9-12 fast (different stroke)

3 * 800 IM done as

Fly or Breast = kick "-"

Back or Free = Paddles with build kick

Recent Posts

See All

Thur June 25

300 Pull 1st 25 of each 100 LADP on 5:30 4 x 75 S descend on 1:15 300 K (200 choice + 100 IM) on 6 4 x 75 Pull Bk/Br choice of split on 1:20 300 S each 100 gets faster on 5 4 x 75 Kick IM order on 1:3

Wed Jun 24

800 SKPS twice thru 2 x 50 Dr/Build on 1:00 3 x 25 descend 85 --> 95% on :40 three times on 1:30 4 rockets with fast turn and 10m underwater dolphin after #4 8 x 100 on 1:40 best average 6 x 100 with

Tue June 23

400 choice Twice thru 4x 100 IM on 2:00 1) K/S by 25 2) Dr/S by 25 3) S/K by 25 4) swim 200 IM on 3:00 4 x 50 1) 15-25-10, 2) 15-25-10 4 x speedwork High intensity on 2:30 2 x 30 6 x 50 2 x 30

Comments