Wed Sept 30

kennethjohnanderso

1 day ago

1 min read

300-500 Pull long until 6:15 am

4 x 75 Kick descend on 1:40

300 Swim on 4:30

4 x 75 Pull descend on 1:20

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

4 x 75 Swim descend on 1:10

6 times thru

50 kick build cruise to strong on 1:00

25 sprint kick on :40

25 tombstone kick on 1:20 board above water - stretch board to retract scapula

100 swim with build kick on 1:50

5 x 300 descend 1-3, hold 4&5 on 4:00 or 4:15

alternatively every 4th 25 flip into fly or breast on 4:30 or 4:45

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Fri Sept 25

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