Thur Oct 15

kennethjohnanderso

37 minutes ago

1 min read

300-400, 2 * 100, 3 * 50 descend

at 6:30

3 * 50 work turns on 1:10

3 times thru (12 min

1 jump off the block

4 shooters off the bottom - after # 4 sprint to wall (take a long rest)

10m sprint of something very fast (take a long rest)

1 sprint off the bottom

Twice thru

2 * 25 Drill to promote high turnover on 1:00

50 build turnover to 35m and hold on 1:30

25 build turnover to 15m and hold on 1:00

10m sprint on 1:20

20m sprint on 1:40

30m sprint on 3:00

50m sprint on 2:00

5 x 200 Kick on 5:00

1-3 descend, 4&5 hold #3

Recent Posts

See All

Wed Oct 13 - start tbd

30 min warmup (leave time for rest when underwater kicking 400 Free/Back by 100 fist/swim by 50 300 Pull each 100 get faster fins on for duration of warm up 200 50 6 kicks build/50 swim long out back

Tue Oct 12

400 IM flow with fins 3 x 100 descend 3 x 100 descend with fins and snorkel at 6:30 8 x 400 on 6:00 1-4 descend (may be pull) 5-8 descend swim easy swim 15 of last 20 min 24 x 25 (3 on :30, 1 on 1:00)

Sat Oct 10th

400, 3 x 100 descend, 2 x 50 descend 4 x 25 1) 5 and glide --> Kick acceleration 2) Build 3) easy speed from dive 4) 15/10 5 x 175 on 3:00 (if 200 time under 2:10) or 3:15 Descend trying to hit 200 ti

Comments