Tues Oct 31

kennethjohnanderso

Oct 30, 2023

1 min read

300 Swim 4 * 75 pull descend

6 * 50 K 1-3 descend the 4-6 descend - dif stroke 4 * 50 1)15-25-10 2) 15-25-10

25 min to here

2 * 150 on 3:00 for "practice"

getting ready for

6 * 150 on ?? (#2 approx 10s under pace?)

1-3) descend

4-6) hold #2

4 rounds of

25 sprint on 1:00

50 build into wall and sprint stroke on 1:30

2 * 15s efforts on 1:00 - your choice of what an effort is

100 with 5 fast dolphin kicks or double pullouts on 3:00

6 * 50 K 1-3 ascend then 4-6 ascend - dif stroke 4 * 75 pull ascend

300 Swim

Recent Posts

See All

Sat Oct 24

2×500 1 min rest 50 pull 50 swim low SC 50 pull faster 100 swim low SC 50 pull even faster 200 swim low SC 4×50 Dec to p200 1:00 7×200 Dec 1-7 @5:00 5x all

Fri Oct 23

400 swim 100 kick 100 pull 12x25 @:45 4 pull Dec to 95% effort 4 kick Dec to 95% effort 4 swim Dec to 95% effort Circuit 1 3x300 @6:00 swim bridges Dec to 800 pace (backstroke option) Circuit 2 3xthru

Thur Oct 22

5 x 200 1) 4 x 50 descend fist closed on 1:00 2) Pull on 3:00 3) Paddles on 2:45 4 & 5) Paddles and fin on 2:30 4 x 50 kick with board way out front (snorkel) Finish by 6:35 10 minutes to get 2 tiger

Comments