Tues March 10

kennethjohnanderso

Mar 9

1 min read

400 SKPS

16 x 25 Fly on :35

8 x 50 Back - under bridges on 1:00

6 * 75 Pull 1) 25 Bk/50 Br 2) 50 Bk/25 Br on 1:15, 1:20 or 1:25 (10s rest on #1)

4 x 100 descend on PB + 15-20

9,8,7... strokes into turn (breast or fly start at 7)

40 x 50

16 on :50 every 4th fast

12 on :55 every 3rd fast

8 on 1:00 every 2nd fast

4 on 1:05 all fast

Quebec sup

800 SKPS...

turn countdown

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Thur Sept 10

OYO until 6:15 400 long walls on 7 300 fast walls on 5 3 x 100 choice on 1:40 4 * 50 on 1:00 1) 15-25-10, 2) 15-25-10 2 waves of test set (this is to give you an idea of what the 10 x 100 will be 6 x

Wed Sep 9 - Kick start

OYO until 6:15 at 6:15 300 Pull on 5:00 4 * 75 swim descend on 1:20 300 swim with fins on 4:40 4 x 75 Pull with knuckle paddles descend on 1:20 300 swim long walls 4 x 75 descend swim with fins (sn

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

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