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Thu July 7

kennethjohnanderso
Jul 30
1 min read

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 rounds

8 on FPP + 10

6 on FPP +5

4 on FPP

2 on FPP


9 x 100 Back

2 on 1:25, 1 on 1:15


200 Choice


Fri July 7


800 with fins done as 100 Flow IM order/100 PBL alternate free and Back

3 x 200 descend Free on 2:45

3 x 200 descend back on 2:55


8 x 50 fly sprint on 2:00 - from blocks, turnover higher into the wall & on the way back


12 x 75 dolphin kick on 1:30

1-3 descend

4-9 hold #2

10-12 ascend


800 Pull with paddles

done as 100 Free/75 Back/25 Breast first 200 strong then ascend




 
 
 

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