Wednesday night

kennethjohnanderso
Nov 2, 2022
1 min read

15 * 75

1-5) on 1:30

alternate 25 scull/50 Build with

fist/drill/swim 6-10 same on 1:20

11-15 swim on 1:00/1:05 or 1:10

3 out/ins from the block and 20m easy speed

800 swim choice - each 200 the same and gets faster

600 Pull ideally with paddles and snorkel

3 * (8 * 25) with 8 min rest between (3 waves)

SP will probably only get 1 wave in.

first two rounds on 25 3rd round on :20 with fins

600 with fins 100 drill/50 swim 12 * 50 1 on :40, 1 on :50, 1 on 1:00 , 1 drill on 1:10

Recent Posts

See All

Thur Dec 18

4 x 25 SSS on :45 3 x 100 on 1:45 descend to PB + 10% 4 x 25 1 arm knuckle paddle, 1 arm reg paddle on 1:00 3 x 100 descend - 3rd 25 kick on 1:45 (1/2 RS, 1/2 KS) 4 x 25 Zombie Kick on 1:00 3 x 100 de

Mon Dec 15th

16 * 50 1-4) pull - max 4 breaths per 25 on :55 5-8) kick descend on 1:05 9-12) swim with knuckle paddles 13-16) IM switch - finish with Free - flip into fly 5 x 400 ascend 1) IM with fins (can kick F

Fri Dec 12

300S on 5:30 6 x 50 pull with paddles (kuckle style hold) 1-3 descemd :55 300 K (200 IM + 100 stroke) on 7:00 6 x 50 Fly /Back, Back/Breast. Breast/Free on :55 300 Pull long *ever 3/5 breathing if fr

Comments