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Wed Apr 15

  • kennethjohnanderso
  • Apr 15
  • 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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