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  • kennethjohnanderso

Thur May 16

10*75 1) fist/dr/swim, 2) scull/50 build on 1:30

4 * 25 1) 5&glide, 2) 5/swim/5 glide, 3)&4 15/10

4 * 50 25 build into sprint turn 5&glide


1 * 175 on 3:00 holding 200 time or better

1 * 150 on 3:00 long

2 * 175 on 3:00 holding 200 time or better

1 * 150 on 3:00 long

3 * 175 on 3:00 holding 200 time or better

1 * 150 on 3:00 long


3 rounds of 3 waves

8 * 25 on :25 - 3rd round with fins


300 Pull long

200 kick long

100 Drill long




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600 "-" Pull - no paddles, snorkel opt'l every 4th 25 fly or Br 4 * 200 descend 75 Stroke-25 Free or Back-50 Stroke-25 Free or Back-25 Stroke 4 * 50 Kick descend on 1:10 1) smooth/fast 2) fast/smoo

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600 with fins - open turn at 100, 200, 300, - start every 100 with a 5 and glide on your back, finish every 100 breathing every 5 400 pull - if using paddles they should be knuckle paddles 5/6 * 150

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