Sept 8th back at it

kennethjohnanderso
2 hours ago
1 min read

4 x 200 Flow with fins

Fly - underwater recovery, 1 down 1 up, 1 down 2 up

Back DA/RA/LA/6 kicks

Breast - 2K1P or swim with fins

Free - LADP/RA-LA/6 Kicks/Long build

6-8 x 25

underwater kick and glide or breakout --> kick XLR8'n

Build

Easy speed (Dive?)

2-3 X Speed Drill - head up free

2 x 15/10

400 Fr/Bk by 100 fist/Swim by 50

5 x 300 descend and neg split

3 x 200 at 2/3 of #4

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Sat Aug 1

500 Snorkel and Fins 400 Swim 300 Pull with knuckle paddles 200 Kick 100 Build 200 Kick 300 Pull with knuckle paddles 400 Swim 500 with snorkel and fins three times thru 50 descend to 200 pace 100 asc

Thu July 7

300 Swim on 5 4 x 75 kick descend on 1:30 300 Pull on 5 4 x 75 last 25 fly on 1:30 300 Kick (200 IM long + 100 back build) 4 x 75 Pull with paddles - very long 20 x 75 - last 25 fly extra min between

July 28

20 x 100 - xtra 20 s to put on or take off fins 4 on 1:40 with fins 4 on 1:40 w/o 4 on 1:30 with fins 4 on 1:30 w/0 4 on 1:20 with 6 x 25 1) 5 and glide/2 rockets/Kick xlr8 2) 15/10 3 x thru 12m wit

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