Wed Jan 6 am

kennethjohnanderso
Jan 5
1 min read

Updated: Jan 7

800 IM flow with fins

Fly - 1/2 underwater recovery 1/2 choice

Back 1/2 double arm. 1/2 choice

Breast 1/2 choice, 1/2 2K1P no fins

Free 1/2 long arm dog paddle, 1/2 choice

10 x 25 on 1:00

1) build

2) 5 and glide/ kick XLR8

3) speed drill

4) under water kick

5) 15/10

40 x 25 on :45

1) sprint with paddles

2) sprint Kick rotating by round

3) sprint

4) & 5) smooth - 2 breaths max

800, 600, 400, 200

mix and match

at least 3 diff strokes

may do distance with fins

Swim strong

Pull with paddles long

Kick

Drill

Recent Posts

See All

Wed June 10

6 x 200 with increasing intensity 1) Drill with fins on 4:30 2) Drill on 4:30 3) Pull (breathing every 5 if free) on 4 4) swim on 3:30 5) Swim with paddles on 3:00 6) swim stronger - Back K/S or 50 Fr

Tues June 9

600 Pull/Swim/Swim with paddles - each 200 is a build 400 IM done as 50 S/50 Build Kick 200 Kick "-" within 20s of best 5 rockets from smooth to blast 800 Pull with double PB - if free (max 75%) brea

Thur June 4

800 fins/swim/pull/paddles by 200 400 IM 50K/50S with a build Kick 4 x 50 rotating dolphin kick 3 x 4 rockets on 3:00 rest of group joins 400 4 x 100 Swim descend, 75 kick descend if you came in at 6

Comments