Wed pm 3:30-5, 5-6:30

kennethjohnanderso

Sep 21, 2022

1 min read

5 * 400 choice - switch to 350 and/or fins when needed

A/ 6:20, 6:10, 6:00, 5:50, 5:40 B/ 6-->5:20

C/5:50-->5:10

D/5:40-->5:00

Twice thru 150-200 on 3:10 6K's or 2K1P or Fly underwater recovery

4 * 50 Kick descend on 1:10

2 * 100 on 2:05 rotating focus on head position/entry/elbow/Finish

4 * 25 beautiful swimming slight descend on :30

100 off on 2:00

5 times thru

3 * 50 on 1:00 or 1:10

1 * 25 on 1:00 or 1:10

Recent Posts

See All

Fri Sept 11

600 Pull every 4th 50 PBL - good time to wear snorkels 400 IM flow with fins 3 x 300 descend (75 stroke A/25 stroke B - finish by 6:45 8 x 25 on 1:15 1) easy speed 2) 5 @ glide/vertical kick 20 dolp

Thur Sept 10

OYO until 6:15 400 long walls on 7 300 fast walls on 5 3 x 100 choice on 1:40 4 * 50 on 1:00 1) 15-25-10, 2) 15-25-10 2 waves of test set (this is to give you an idea of what the 10 x 100 will be 6 x

Wed Sep 9 - Kick start

OYO until 6:15 at 6:15 300 Pull on 5:00 4 * 75 swim descend on 1:20 300 swim with fins on 4:40 4 x 75 Pull with knuckle paddles descend on 1:20 300 swim long walls 4 x 75 descend swim with fins (sn

Comments