Saturday Oct 7

kennethjohnanderso

Oct 6, 20231 min read

200 Choice

4 * 25 done as 15 fast/10 long with a small descend on the 15m fast (93, 95, 97, 100 % speed)

50's on 1:01 - always back by the top to avoid elimination

9 * 100 Kick

3 on X +15

3 on X + 5

3 on X

5 * through

Everything on 1:30

Build choice into the last 25

Last 25 is always sprint

Rd 1 last 25 Fly

Rd 2 last 25 Back

Rd 3 last 25 Breast

Rd 4 last 25 Free

Rd 5 last 25 Kick

Recent Posts

20 * 50 Pull 1-6) Free 2 Pull, 2 drill with PB, 2 PBL on :55 7-10) Bk/Br on 1:00 4 * 200 descend with fins on 3:00 1) strong legs...

400 Free/Back by 100 fist/Swim by 50 3 * 100 IM 1) K/S 2) S/K 3) Swim 6 * 75 Pull 1) 50 Back/25 Breast, 2) 25 Back/50 Breast 4 * 50 with...

15 min OYO - minimum 800m, no fins last 400m Start reminders - look at front of block, hips up, tight back, back leg to fron leg push,...