Wed 3:30-5 pm Jun 5

kennethjohnanderso

Jun 5, 2024

1 min read

5 * 100 with fins - 75 swim, 25 underwater to surf Kick (kick goes from strong to sprint) on 2:00

300 Pull on 5:00

4*75 Kick descend

300 IM swim on 6

4*75 Pull with paddles 300 Kick done as 200 IM/100 IM 4*75 on 2:00 at 200 Pace

4 * (4 * 50 descend) 1:00 between after first 2 rounds

rd1 fly on 50 or 1:00

rd 2 bk on 45 or 55 rd 3 Br on 55 or 1:05 rd 4 fr on 40 or 50

4 * (8 * 25 on) on 5:00

rd1 fly on 30 rd 2 bk on 30 rd 3 Br on 25 rd 4 fr on 35

800 Flow with fins - every 4th 25 5 and glide then swim

Recent Posts

See 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

Wednesday Oct 21

Somewhat recovery 5 x 200 1) Free 2) Free-Breast 3) Free-Back 4) Free-Fly 5) RIMO 20 x 50 Kick on (1:00-55-50-45) or +5 or +10) then 1 on 1:10 Option A 6 x 400 on 6 or 6:30 1) Pull Breath every 3-5 by

Comments