Saturday the 14th

kennethjohnanderso

Oct 13, 20231 min read

400 free fins smooth focus on entering shoulder width 300 IM 50k/25s 200 build kick

6x50 - 15-25-10 1:10 8x25 15-10 :45

3x100 on 2:00 dec to pace 400 1 min rest 300 race free on 10:00

2x100 on 2:00 - split 1 min rest 200 race on 8:00

1x100 on 2:00 work every turn 1 min rest 100 race Break of 5 min

Warmdown: PULLOUTS AND LONG BREASTSTROKE

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,...