Tues pm

kennethjohnanderso

Oct 31, 2023

1 min read

5 * 200 with fins on 3:30

If free or back

1) 6 kicks

2) RA

3) LA

4) 6 kicks

5) swim

If Fly or breast choice - could be 150 or 175

4 * 50 descend to 200 pace

5 fast vertical dolphin kicks into a break out

75, 50, 25 on 2

75, 2 * 50, 1 * 25 on 2

75, 2 * 50, 2 * 25 on 2

75, 2 * 50, 3 * 25 on 2

6 * 100 kick on 2:15

1-3 descend 4-6 hold

600

200 PBL with paddles/200 Pull/200 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