Wed Apr 23

kennethjohnanderso

Apr 23, 2025

1 min read

400 Flow with fins

3 * 200 100 build Pull/50 Kick/50 strong swim - 2 dif strokes

2 min 5s vertical kick/5 s scull with crossed legs/20 relax

4 * 50

1) 15-25-10

2) 15-25-10

3 breakouts

3 dive breakouts

3 * 200 kick descend to 80% effort

3 * 200 Pull descend to 85% effort

50 sprint

25 on :20

50 on 45

75 on 1:15

100 on 1:40

75 on 1:20

50 on 50

Sprint 50-100

5 * 100 1-3 descend to 400 pace and hold

Recent Posts

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Sat Oct 24

2×500 1 min rest 50 pull 50 swim low SC 50 pull faster 100 swim low SC 50 pull even faster 200 swim low SC 4×50 Dec to p200 1:00 7×200 Dec 1-7 @5:00 5x 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

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