Tues Nov 23 am

kennethjohnanderso
Nov 22, 2021
1 min read

3-400 with fins 6 dolphin kicks off all walls - finish by 6:06 14 * 50 on 1:10

1-2) kick descend 3-5) Swim descend to 90% effort

6 & 7) fast with fins and paddles 6 times times thru

3 * 50 long on 1:00 1 * 75 sprint on 1:00

6 * 200 on 4:00 100 build Swim/50 sprint Kick on 2:30 or 2:45

2 * 25 sprint swim on :30 or :35

800 with paddles and fins 1st 25 of every 100 strong kick no board

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