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Thur Jan 15 am

  • kennethjohnanderso
  • Jan 14
  • 1 min read

800 with fins done as

400 50 Build/25 RA/25 LA free or Back

400 IM Flow may double up on a stroke or 2


600 Pull with paddles - every 4th 25 max 3 breaths


400 IM Kick - Fly and Breast count your kicks, Back and free "-"


200 IM 16/24/16/24 strokes by 50 (double a stroke up if needed)


12 x 25 on 1:00

1) Build

2) 5 and glide - kick XLR8

3) 15m sprint underwater kick/10 m off stgoke

4) 15/10

5) easy speed from dive

6) smooth underwater kick - kick up and down


3 x 200 descend to 400 pace on 3:30

4 x 100 2-3 s drops to 200 pace on 2:30

3 x 50 at 2nd half of 100 on 2:00

4 x 25 sprint 1 and 3 from blocks  on 1:30


16 * 25 Kick on 35

3 strong 1 smooth

2 strong, 2 smooth

1 strong 3 smooth

1 strong 3 smooth

 
 
 

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