Thu Feb 5 2025

kennethjohnanderso

Feb 4

1 min read

600 with fins - underwater recovery

300 long Pull w/paddles

400 6 kicks/side or 2KIP (300) or Salmon drill fly

3 x 100 IM 1) with Fly Kick, 2) with flutter kick, 3) reg kick

A/ or B/

A/ 20 x 35 fly or Breast on 1:30 return to 25m wall

20 x 75 Back or Free on 1:20

every 5 increase speed

maintain SC, kicks of wall and breathing pattern

150 Paddle and PB

150 Paddles

150 Pull

150 A-OK

100 Fist

fins on and

100 Fist - fins

150 A-OK - fins

150 Pull

150 Paddles - fins

150 Paddles and PB

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Tues Sept 22

400 Fr/Bk by 100 fist/Swim by 50 400 6 kicks per side with fins - free or back water pressing on back of han 200 IM Drill and or swim at 6:35 10 x 75 on 1:30 1) fist/drill/Swim 2) 5 and glide - kick

Mon Sept 21

800 IM flow 4 x 100 25 Drill/75 build At 6:35 40 x 100 +/- 5 or 10s 16 on 1:40 12 on 1:35 8 on 1:30 4 on 1:25 Decide wether you are starting on 1:45, 1:40, 1:35 or 1:30 choose your order from A/ Free/

Fri Sept 18th

600 IM flow with fins - skip a stroke? 400 IM flow at 6:35 4 X 100 descend RA with paddles on 1:50 4 x 100 descend LA with paddles on 1:50 4 x 100 Pull with paddles on 1:40 30 x 75 on fastest possible

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