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Tuesday Jan 21

kennethjohnanderso

300, 2x100, 3x50 descend


8x100 on 1:50

1) 75 build and flip into fast fly or Breast

2) 75 Build and flip into 15m underwater kick on back

3) 75 build and flip into fast fly or Breast

4) 75 build and flip into choice sprint


With paddles 2x(3x25,1x50)

1) 15m sprint then swim long

2) 20m build then glide

3) 25 sprint

4) 30m sprint then long - paddles between knees


10 min Pull breath every 3/3/3/5 by 25


10x25 sprint kick - after 10s head down no breathing


600 IM with fins

Fly=Kick Back = DA

Breast = Swim with dolphin Kick

Free Build 100/Fast 50



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