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

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Fri May 29

300 Pull with double PB 200 kick with 4 dolphin kicks into vertical board off each wall 3 x 100 IM (8/10/1/6 Kicks) 3 x 400 descend to PB + 25-35s on 5:45, 6 or 6:15 (about 1 min slower than best) 3 x

Thurs May 28

18 x 100 (try to do 6 or more non-free) 1 Pull on 2 1 Swim on 1:50 30s 1 with fins on 1:40 2 Pull on 1:50 2 Swim on 1:40 30s 2 with fins on 1:30 3 Pull on 1:40 3 Swim on 1:30 30s 3 with fins on 1:20 3

Wed May 27

300 Pull on 5:00 4 x 75 kick descend on 1:30 300 Swim (max 1/2 free) on 4:45 4 x 75 Pull descend on 1:15 300 Kick (100 stroke/200 IM) on 6:00 4 x 75 swim descend on 1:00 8 x 25 on 1:15 1) 5 and glide

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