Tues back at it!

kennethjohnanderso

Oct 10, 2022

1 min read

400 Free/back by 100, Fist/Swim by 50

3 * 200 descend

AT 6:20

40 * 100

16 on 1:50, 1:45, 1:40 or 1:35

12 on 1:45, 1:40, 1:35 or 1:30

8 on 1:40, 1:35, 1:30 or 1:25

4 on 1:35, 1:30, 1:25 or 1:20

In any order you would like:

Free or Back - 5 kicks off last wall

IM and/or IM Order

Free - every 4th 25 - double pull outs

Free - every 3rd 25 Fly 5 kicks off last wall

Recent Posts

See All

Fri Oct 23

400 swim 100 kick 100 pull 12x25 @:45 4 pull Dec to 95% effort 4 kick Dec to 95% effort 4 swim Dec to 95% effort Circuit 1 3x300 @6:00 swim bridges Dec to 800 pace (backstroke option) Circuit 2 3xthru

Thur Oct 22

5 x 200 1) 4 x 50 descend fist closed on 1:00 2) Pull on 3:00 3) Paddles on 2:45 4 & 5) Paddles and fin on 2:30 4 x 50 kick with board way out front (snorkel) Finish by 6:35 10 minutes to get 2 tiger

Wednesday Oct 21

Somewhat recovery 5 x 200 1) Free 2) Free-Breast 3) Free-Back 4) Free-Fly 5) RIMO 20 x 50 Kick on (1:00-55-50-45) or +5 or +10) then 1 on 1:10 Option A 6 x 400 on 6 or 6:30 1) Pull Breath every 3-5 by

Comments