Thur Oct 29

kennethjohnanderso

20 minutes ago

1 min read

500 swim

400 Pull

300 Kick

200 Drill

100 Swim

Done by 6:40

6 x 25 on 1:00

1) build

2) speed drill

3) easy speed

4) build

5) easy speed

6) 15m sprint underwater kick

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

on 200 time + approx 45sec (2:45/3:00/3:15/3:30)

3 x 175 at 200 time

100 easy on 2:00

2 x 175 under 200 time

100 easy on 2:00

1 x 175 FASTER

Fly or Back

9 x 100 on 1:35, 1:40 or 1:45 with paddles and fins

aiming for 10s rest

1) RA

2) LA

3) Swim

Breast or Fly

6 times through (3 4 could be free or Back)

2 x 25 on :45 or :50

1 x 50 on :45 or :50

400m+ of PBL (every 4th 25 single arm) or 2K1P

200 Swim

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