Tues Sept 3, Let's go!

kennethjohnanderso
Sep 2, 2024
1 min read

800 IM Flow (800-1000 if fins)

Focus on body position with efficient relaxed movements

Leg dominant

ie:

Fly - dolphin kick or Fly underwater recovery

Back, DA or 6 kicks per side

Br 2K1P or double pullouts or (Pull 100-150)

Free choice - Long Distance per Stroke

4 * 25 5&glide then build to wall

5 * 200 descend on

4, 3:45, 3:30, 3:30, 3:30

4, 3:45, 3:30, 3:15, 3:00

Kick option

4,3,2,1 * 100 Kick on PB+15, PB+10, PB+5, PB

Aerobic finish

4,3,2,1 * 100 Swim long "-" PB+15, PB+10, PB+5, PB

getting down to at least as fast as 1:25

about 3000M

Recent Posts

See All

Thur Dec 18

4 x 25 SSS on :45 3 x 100 on 1:45 descend to PB + 10% 4 x 25 1 arm knuckle paddle, 1 arm reg paddle on 1:00 3 x 100 descend - 3rd 25 kick on 1:45 (1/2 RS, 1/2 KS) 4 x 25 Zombie Kick on 1:00 3 x 100 de

Mon Dec 15th

16 * 50 1-4) pull - max 4 breaths per 25 on :55 5-8) kick descend on 1:05 9-12) swim with knuckle paddles 13-16) IM switch - finish with Free - flip into fly 5 x 400 ascend 1) IM with fins (can kick F

Fri Dec 12

300S on 5:30 6 x 50 pull with paddles (kuckle style hold) 1-3 descemd :55 300 K (200 IM + 100 stroke) on 7:00 6 x 50 Fly /Back, Back/Breast. Breast/Free on :55 300 Pull long *ever 3/5 breathing if fr

Comments