Tues morning start slow & finish strong - really strong

kennethjohnanderso
Apr 17, 2023
1 min read

200 Choice

16 * 25 rotating kick on :35 - 6 fast dolphin kicks then smooth

400 long pull 12 * 25

1-2) Pull long on 30 3) PBL on :35, 4) PBL LA on :40 5) PBL on :35

6) PBL RA on :40

800 IM Fins and Paddles - smooth build - Fly with snorkel 75 Kick/25 Swim

Sprint from dive when at the block side - everything on 5:00.

Fast as possible without spinning

1) 10m then easy and walk back

2) 20m then wait

3) 30m then swim back to diving side

4) 40m swim in long

5) 50

6) 40m 7) 30m

8) 20m

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8 * 75 with fins on 1:20 (50 build into 4 sprint kicks on back then roll and break out/swim easy) 300 with paddles (PB optional) SSS 4 x 50 kick descend 200 choice 3 x 50 sprint for time on 5:00 300 s

Fri Feb 5th

800 SKPS 9 *175 on 3:15 or 8 on 3:30 - (if stroke is slower than 2:25 1-4 descend to 200 time 5) hold 6-9) with fins something you can hold or 7 * 200 1-3) descend on 4:20 (if need #1 K/S, #2 3rd 50 K

Thu Feb 5 2025

600 with fins - underwater recovery 300 long Pull w/paddles 400 6 kicks/side or 2KIP (300) or Salmon drill fly 3 x 100 IM 1) with Fly Kick, 2) with flutter kick, 3) reg kick A/ or B/ A/ 20 x 35 fly or

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