Wed Q practice afternoon KBM SP see yesterday's post

kennethjohnanderso
Sep 6, 2022
1 min read

10 * 75 on approx 10s rest

1) fist/Dr/S

2) 25 Scull/50 build

5 * 100 Kick 1-3 descend, 4 & 5 hold

8 * 25 on 40 build to 20m then fast finish

300 Pull 50 Fr/25 Bk/25 Br or 25 Fr/50 Bk/25 Br

8 * 25 15 strong/10 long on :45

400 Kick "="

8 * 25 1) 25 build, 2) 15/10 on :50

400, 300, 200, 100

use each stroke once

use drill, pull, kick and swim

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Sat Feb 6

8 * 75 with fins on 1:20 (50 build into 4 sprint kicks on back then roll and break out/swim easy) 300 with paddles (PB optional) SSS 4 x 50 kick descend 200 choice 3 x 50 sprint for time on 5:00 300 s

Fri Feb 5th

800 SKPS 9 *175 on 3:15 or 8 on 3:30 - (if stroke is slower than 2:25 1-4 descend to 200 time 5) hold 6-9) with fins something you can hold or 7 * 200 1-3) descend on 4:20 (if need #1 K/S, #2 3rd 50 K

Thu Feb 5 2025

600 with fins - underwater recovery 300 long Pull w/paddles 400 6 kicks/side or 2KIP (300) or Salmon drill fly 3 x 100 IM 1) with Fly Kick, 2) with flutter kick, 3) reg kick A/ or B/ A/ 20 x 35 fly or

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