Tues Oct 6

kennethjohnanderso

2 hours ago

1 min read

800 with fins 150 Flow/50 kick on front in position 11

600 Pull

75 long/25 build

50 long/50 build

25 long 50 build

repeat with fins

300 fast K/50 long swim

fast K/ 50 build swim

fast kick/ 50 strong swim

fast Kick/50 fast S

3 x 100 IM 8/10/1/6 kicks

7 x 50 sprint on 7

6 x 100 on x, x+5, x+10, x+15...

Recent Posts

See All

Mon Oct 5

3-5 x 100 Kick on front/RA/LA/S build 50 K (25 Build/25 Fast 100 50 PBL/50 Swim with build kick at 6:35 3 x 300 Long Stroke A on 5 1 x 250 Stroke B "-" on 5 2 x 300 Long Stroke A on 5 1 x 250 Stro

Fri Oct 2

800 Flow with fins (not neccessarily IM) Fly or free - underwater recovery Breast - with dolphin Kick Back K/DA, K/RA, K/LA, 50 6 kicks at 6:28 10 x 75 1) fist/Drill/Swim, 2) Kick/50 Build on 1:15

Thur Oct 1

600-800 Pull every 200 gets faster at 6:25 12 x 100 1) Free on 1:30 2) Stroke on 1:40 3) IM on 1:50 8 x 25 on 1:00 - your choice of speed work 8 x 100 on 1:40 - best average (4th 25 stroke) - if a

Comments