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Tue Nov 23

  • kennethjohnanderso
  • Nov 23, 2021
  • 1 min read

400 Pull long and slow - breath every 3/5 300 Kick (200 IM/100 choice)

200 "negative split" and maintain stroke count


6 * 10 kicks against wall then great underwater 2 fast strokes then finish the 25 long


3 * thru

450-500 kick on 11:00 25 strong - 25 easy 50 strong - 50 easy

75 strong - 75 easy 100 strong - 50/100 easy

200 Swim on 4:00

1st 50 4 fast strokes (1/2 if breast or fly) 2nd 50 8 fast strokes 3rd 50 12 fast strokes 4th 50 16 fast strokes

4 * 25 easy speed with fins on 1:00

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