Tues Oct 15

kennethjohnanderso
Oct 14, 2024
1 min read

14x25 free Long & smooth

8 on :35
4 on :30
2 on :25

4×300 @4:15/4:30/4:45/5:00 (go on 400 time - 15) *** 3dk min OEW

(If 400 time is over 5:15 do 250’s)

2×100 Fr Neg Split (hit t100+12) @1:40/1:45/1:50/1:55

4×50 @ 1:15 @p400

2 min rest

2×300 as above

4×100 Neg Split as above

8×50 @ 1:30 (p200)

Warm Down kick IMO by round

24x25 (join in when finished)

2 on :30

2 on :35

2 on :40

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