Tues Jan 6 am

kennethjohnanderso
Jan 6, 2025
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

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Sept 8th back at it

4 x 200 Flow with fins Fly - underwater recovery, 1 down 1 up, 1 down 2 up Back DA/RA/LA/6 kicks Breast - 2K1P or swim with fins Free - LADP/RA-LA/6 Kicks/Long build 6-8 x 25 underwater kick and glide

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

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