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Thur Feb 22

  • kennethjohnanderso
  • Feb 22, 2024
  • 1 min read

6:00-7:30 Kim


6 * 50 Bk Kick/Breast Swim

3 * 100 IM Kick


3 times thru - kicking hard through transistions

25 Fly/50 Bk/50 Br/25 Fr on 2:30

50 Fly/25 Bk/25 Br/50 Fr on 2:30

100 IM on 2

200 IM on 3:00


3 rounds of 6 * 75 Pull extra min between - adjust pace down by round

  1. 50 Bk/25 BR

  2. 25 Bk/50 BR


WD 2K1P and breast swim for length


6:30-7:30 HP

400 Fr/Bk by 100 fist/swim by 50

10*50 on 1:00 (1:10 for those "trying" breast)

descend stroke count and/or time - when you max out - switch to stroke B


4 *

  1. 50 done as 15 smooth/25 fast/10 smooth on 1:00

  2. 15 sprint/10 long on 1:00

  3. 15 sprint/10 long on 1:00


800 Pull with paddles - every 4th 25 alternating between fly and breast

consider underwater recovery for fly

consider snorkel


5-7 * 50 ascend - 1.5 to 2 second adds







 
 
 

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