Tue Feb 21 pm

kennethjohnanderso

Feb 21, 20231 min read

10 * 50 on 1:00

1-2 fist closed

3-4 bear claw 5-6 hand open

7-8) bear claw paddle

9-10) paddle

4 * 75 kick descend on 1:45

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

2 tiger sprints

8 * 25 sprint on 1:00 - choice of equipment

A/6 * 50 with chutes on 1:45 B/6 * 100 best average on 1:45 C/10 * 50 speed drills (at least 2 dif ones)

5 minutes and 150 easy between stations

Recent Posts

20 * 50 Pull 1-6) Free 2 Pull, 2 drill with PB, 2 PBL on :55 7-10) Bk/Br on 1:00 4 * 200 descend with fins on 3:00 1) strong legs...

400 Free/Back by 100 fist/Swim by 50 3 * 100 IM 1) K/S 2) S/K 3) Swim 6 * 75 Pull 1) 50 Back/25 Breast, 2) 25 Back/50 Breast 4 * 50 with...

15 min OYO - minimum 800m, no fins last 400m Start reminders - look at front of block, hips up, tight back, back leg to fron leg push,...