Thur Oct 19

kennethjohnanderso
Oct 19, 2023
1 min read

300 Swim on 5:00

4 * 75 Pull descend on 1:30

300 Pull on 4:30

4 * 75 swim descend on 1:15

300 Kick done as 200 IM/100 IM on 6:00

4 * 75 Pull descend - paddles optional on 1:15

4 * thru all Kick

100 on 2:00 finish strong

75 on 2:00 fast, last 50 faster

50 on 1:30 Sprint

3 * 25 Blast streamline kick off walls on 1:00 - if tempo or speed drops then swim easy

1000 Swim or Pull choice of equipment

Recent Posts

See All

Tue June 23

400 choice Twice thru 4x 100 IM on 2:00 1) K/S by 25 2) Dr/S by 25 3) S/K by 25 4) swim 200 IM on 3:00 4 x 50 1) 15-25-10, 2) 15-25-10 4 x speedwork High intensity on 2:30 2 x 30 6 x 50 2 x 30

Mon June 22

800 Flow with fins - min 300m underwater recovery 12 x 25 on :35 PBL RA/LA/Build 3 x 4 rockets on 1:30 4 x 25 on 1:15 1) 5&glide/kick XLR8 2) build 3) easy speed 4) 15/10 800 swim with paddles and sno

Sat June 20

12 x 75 on 1:20 1) Fist/Drill/Swim 2) 25 Kick/50 Build 4 x speed drill on 1:15 Fly &/or Breast 12 x 25 at 90% on 1 Free &/or Back 2 x 25, 1 x 50 at 90% on 1:00 2 x speed drill 50 sprint 20 x 50 kick

Comments