Wed Oct 13 - start tbd

kennethjohnanderso

3 hours ago

1 min read

30 min warmup (leave time for rest when underwater kicking

400 Free/Back by 100 fist/swim by 50

300 Pull each 100 get faster

fins on for duration of warm up

200 50 6 kicks build/50 swim long out back

4 x 25 underwater dolphin kick

100 easy back

3 x 25 underwater dolphin kick

100 breast

2 x 25 underwater dolphin kick

100 fly

1 x 25 sprint S

6 x 50 on 2:30 10s vertical dolphin kick then sprint swim with 10m breakouts

200 long off stroke on 4

4 x 50 on 2:30 sprint swim

200 long off stroke on 4

2 x 100 from dive on 5:00

15 min WD

5 x 200 on 2:40, 2:50, 3:00, 3:10, 3:20 +/- 5 to 10s

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