Tues Jan 6 am

kennethjohnanderso
Jan 6
1 min read

400 Fr/Bk by 100 fist/swim by 50

10 x 100 on 1:50 Swim Kick up/down on 10s rest

4 x 5 and glide on :45

2 * build kick and sprint with fins on 1:00

4 * 75 on 2,3,4,5

recovery 8 * 50 with fins on 35, 40, 40, 45, 45, 45, 50, 50

4 * 50 on 2,3,4,5

10 min with paddles - PB & snorkel optional

WD 8 * 50 with fins on 35, 40, 40, 45, 45, 45, 50, 5

Recent Posts

See All

Mon Dec 15th

16 * 50 1-4) pull - max 4 breaths per 25 on :55 5-8) kick descend on 1:05 9-12) swim with knuckle paddles 13-16) IM switch - finish with Free - flip into fly 5 x 400 ascend 1) IM with fins (can kick F

Fri Dec 12

300S on 5:30 6 x 50 pull with paddles (kuckle style hold) 1-3 descemd :55 300 K (200 IM + 100 stroke) on 7:00 6 x 50 Fly /Back, Back/Breast. Breast/Free on :55 300 Pull long *ever 3/5 breathing if fr

Thur Dec 11

Queens 4 x 400 1) Pull on 6:30 2) Swim 6:00 3) swim or pull with paddles 5:30 4) swim with fins 5:00 36 x 25 on 1:00 1-2) chutes 3-4) sprint kick 5) underwater from dive 6) sprint 7-8) sprint with fin

Comments