Wed Apr 15
- kennethjohnanderso
- 3 hours ago
- 1 min read
AM
400 Pull - breath every 5 if free
300 swim - max 1/2 free
200 K - build
3 x 100 IM - 8/10/1/6 kicks underwater
8 x 25 1) build, 2) 5& glide - kick xlr8, 3) 15/10, 4) smooth underwater
Three times thru
4 x 200 descend and build by set and round - 2:45, 3 or 3:15
3 x 50 sprijnt kick on 1:10
6 x 20m from dive
PM
800 IM flow with fins
3 x 200 IM 1) K/S by 50, 2) K/S by 25, 3) Swim
5 times thru
25 on 1
50 on 2
75 on 4
100 on 4 (*rounds 2 & 4 - only)
Vertical Kick 5 on 5 off, 10 on, 10 off, 10 on, 45 recovery times 3
Blast Kick set
200 sprint on 10:00 - min 200 easy swim choice
2 * 100 on 6:00 - min 200 easy swim choice
6 x 50 on 4:00 - min 150 swim choice
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