Tue Oct 12

kennethjohnanderso

11 minutes ago

1 min read

400 IM flow with fins

3 x 100 descend

3 x 100 descend with fins and snorkel

at 6:30

8 x 400 on 6:00

1-4 descend (may be pull)

5-8 descend swim

easy swim

15 of last 20 min

24 x 25 (3 on :30, 1 on 1:00)

1) long drill (6 kicks or 3K1P or over/under Fly

2) long drill

3) 5 dolphin kicks and strong kick or double pullout Breast

4) build

5) & 6) fly or Breast with fins

7) with fins big finish and strong kick

8) fast with fins

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