Thu July 3 pm

kennethjohnanderso
Jul 3
1 min read

400 done as 50 A-OK/50 swim

300 with fins 6 kicks off every walls

200 Kick "-"

3 x 100 IM 1) K/S, 2) S/K, 3) swim

3 x 50 descend to 200 Pace

four times thru

5 & glide on 40s, 6s vertical kicking on 30s, kick acceleration on 30s

2x(8x25) +4 min include 100m active recovery

rd 1) swim on :25

rd 2) swim on :30

8 * 100 on 1:30 - last turn flip into fast best stroke, head down off wall - kick past flags

Recent Posts

See All

Sat Dec 6th

4 x 250?-300 1) breath every 3/5 if free on 6:00 2) free - fast tuns on 5:30 3) IM - 75 build each stroke to last 15m kick into wall on 6 4) non free - fast turns on 5:30 8 x 25 on 1:00 1) 5 & glide -

Fri Dec 5

3 x 3 x thru 1st round 100 smooth 1) Free, 2) IM, 3) no free on 1:45 10 s vertical kick arms at chest 2nd round 125 smooth 1) Free, 2) IM, 3) no free on 2:10 10 s vertical kick arms on shoulders 3rd r

Thur Dec 12

800 SKPS 400 Pull - 200 stroke A then alternate 50 stroke A/50 Stroke B 6 x 50 Bk K/Br S or Fly Swim/Back K Choose 4 of (on 10) - if more than 1:00 rest - 3 descending turns 1) 600 IM S/DR/Build K by

Comments