Thur Jan 2 pm

kennethjohnanderso
Jan 2
1 min read

600 with fins

free 200 breath every 3/5, 100 6 kicks

back 200 with 8 dolphin kicks, 100 kicks

3 * 100 descend to PB + 5-7s

4 * 50 1) 15-25-10, 2) 15-25-10

on 3 min sprint unless otherwise noted dive when at deep end

1 * 25 walk back

3 * 50 .5 to 1s drops

2 * 75

2 * 50

1 * 75

1 * 25

2 * 50

1 * 25

2 * 75

10 * 50 w/ fins

4 on :45, 3 on :50, 2 on :55, 1 on 1:00

10 * 50 no fins - dif stroke +5

Recent Posts

See All

Mon Dec 15th

16 * 50 1-4) pull - max 4 breaths per 25 on :55 5-8) kick descend on 1:05 9-12) swim with knuckle paddles 13-16) IM switch - finish with Free - flip into fly 5 x 400 ascend 1) IM with fins (can kick F

Fri Dec 12

300S on 5:30 6 x 50 pull with paddles (kuckle style hold) 1-3 descemd :55 300 K (200 IM + 100 stroke) on 7:00 6 x 50 Fly /Back, Back/Breast. Breast/Free on :55 300 Pull long *ever 3/5 breathing if fr

Thur Dec 11

Queens 4 x 400 1) Pull on 6:30 2) Swim 6:00 3) swim or pull with paddles 5:30 4) swim with fins 5:00 36 x 25 on 1:00 1-2) chutes 3-4) sprint kick 5) underwater from dive 6) sprint 7-8) sprint with fin

Comments