Tue June 16

kennethjohnanderso
Jun 15
1 min read

5 x 200 IM on 4 - 1st 3 with fins descend and then no fins descned

50 Kick/1 arm/swim with dolphin K/1 arm

3 x 4 rockets on 1:15

4 x 300 Pull (4th and 8th 25 off stroke descend on 3:10, 3:30 or 3:45

3 x 4 rockets on 1:00

800 IM with fins

Fly 50 K, 2 x 25 S

Bk = K/RA/LA/S

Br high hips

Free = 50 K/150 S

3 x 4 rockets on :45

800 Pull with paddles and snorkel

3 x 4 rockets on :30

600 IM Kick - Breast = no fins or Fly no fins

8 * 50 long (max 4 freeon 40/45/50/55/2 x 60/2 x 65

Recent Posts

See All

Sat Aug 1

500 Snorkel and Fins 400 Swim 300 Pull with knuckle paddles 200 Kick 100 Build 200 Kick 300 Pull with knuckle paddles 400 Swim 500 with snorkel and fins three times thru 50 descend to 200 pace 100 asc

Thu July 7

300 Swim on 5 4 x 75 kick descend on 1:30 300 Pull on 5 4 x 75 last 25 fly on 1:30 300 Kick (200 IM long + 100 back build) 4 x 75 Pull with paddles - very long 20 x 75 - last 25 fly extra min between

July 28

20 x 100 - xtra 20 s to put on or take off fins 4 on 1:40 with fins 4 on 1:40 w/o 4 on 1:30 with fins 4 on 1:30 w/0 4 on 1:20 with 6 x 25 1) 5 and glide/2 rockets/Kick xlr8 2) 15/10 3 x thru 12m wit

Comments