Wed May 27

kennethjohnanderso
5 hours ago
1 min read

300 Pull on 5:00

4 x 75 kick descend on 1:30

300 Swim (max 1/2 free) on 4:45

4 x 75 Pull descend on 1:15

300 Kick (100 stroke/200 IM) on 6:00

4 x 75 swim descend on 1:00

8 x 25 on 1:15

1) 5 and glide

2) build

3) ez speed

4) 15/10

4 descending turns

300 or 600m worth of sprinting - 6 -10 repeats

200 easy swim (no kicking) between repeats - lots of rest

600 Paddles, PB and snorkel (max 450 free)

12 x 50 choice (2 on :45, 2 on 1:00, 2 on :50, 2 on 1:00, 2 on :55, 2 on 1:00)

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