Tues Jan 6 am

kennethjohnanderso
Jan 6, 2025
1 min read

400 Fr/Bk by 100 fist/swim by 50

10 x 100 on 1:50 Swim Kick up/down on 10s rest

4 x 5 and glide on :45

2 * build kick and sprint with fins on 1:00

4 * 75 on 2,3,4,5

recovery 8 * 50 with fins on 35, 40, 40, 45, 45, 45, 50, 50

4 * 50 on 2,3,4,5

10 min with paddles - PB & snorkel optional

WD 8 * 50 with fins on 35, 40, 40, 45, 45, 45, 50, 5

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Wed Jan 6 am

800 IM flow with fins Fly - 1/2 underwater recovery 1/2 choice Back 1/2 double arm. 1/2 choice Breast 1/2 choice, 1/2 2K1P no fins Free 1/2 long arm dog paddle, 1/2 choice 10 x 25 on 1:00 1) build 2)

Mon Jan 5

AM 3 sets on 9:00 choose from any or the sets below - adjust as needed can do 3 different or all the same or ?? 600 Free - every 4th 25 1 arm last 1/2 with paddles 500-600 back every 4th 25 sprint ki

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