Tue Mar 24 am

kennethjohnanderso
Mar 23
1 min read

10 x 75

1) fist/A-OK/Swim on 1:30

2) Build on 1:20

300 Pull

200 Kick

4 x 25 on 1:00 choice of speed drills

8 x 100 best average of 1:40

Sprint kick set with long 100 choice between rest

300 Kick on 10:00

3 x 100 Kick on 5

6 x 50 Kick on 3:00

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Thurs May 14th

2 x 400 IM flow with fins - 1) smooth, 2) max distance per stroke 4 x 200 descend (5-10s drops to 200 time plus 30 on 4:00 10 min choice 8 x 100 on 1:40 - best average 8 x 25 with chutes and paddles t

Tue night make up for those who can make it

800 SKPS 3 x 100 IM 8/10/1/6 kicks 4 x 50 descend to 200 pace 6 X 200 IM - option to drop and replace a stroke Fly = build kick Back = RA/LA Breast = 2K1P Free = Swim with a build kick 6 x 15m from a

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