Wed Sept 25

kennethjohnanderso
Sep 25, 2024
1 min read

12 * 100 on 1:40 or 1:45

1-2) Free

3) IM - descend IM 1-4

9 or 10 * 175 on 2:30, 2:40, 2:50 or 3:00

best average - holding 200 time?

5 * 200 K

1) 4:00 or 4:30

2) 3:45 or 3:30 4:15 or 4

3) 3:30, 3:15 or 3:00 100 on 2

4) 3:45 or 3:30 4:15 or 4

5) 4:00 4:30

just over an hour just over 4000m

3 * 800 Pull descend - at least every 8th 25 off

keep stroke count low - snorkel

400 IM flow with fins

Recent Posts

See All

Sat Oct 14th

300 Pull on 5:00 6 x 50 Kick 1-3 descend on 1:10 300 Swim - fast turns on 4:30 6 x 50 Pull 2 strong/1 easy snorkel and paddles opt'l but encouraged on 1:00 300 Kick (200 IM/100 stroke) on 7 6 x 50 1

Fri Oct 13th

400, 3 x 100, 3 x 50 descend Circuit A body position awareness/core strength 8 x 100 on 2:00 with fins and/or paddles (RA/LA/Drill/Swim) Circuit B - all with chutes - power Three times thru 1) 25 dol

Thu Oct 12

100 Build dolphin kick 200 Fr/Bk by 100 fist/Swim by 50 300 Pull - every 4th 25 Breast 400 with paddles 300 kick with fins each 100 gets faster 200 1-2-3-4... dolphin kicks off walls 4 * 25 dolphin ki

Comments