Tuesday at noon

kennethjohnanderso
Jul 9, 2024
1 min read

Helena and Chloe first part of last nights workout then join in

Ryan and Ella

24 * 25 on :30 - max 2 free in a row

four times thru rd 1&3 2 fast, 2 long, rd 2&4 2 long, 2 fast

6 * 50 PB, chutes and paddles

4 * 50 S

2 * 50 fins

2 * 50 fins and paddles

3 * 400 ascend by 8s with fins on :20-30s rest

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