4 days out

kennethjohnanderso

May 30, 2022

1 min read

400-800 SKPS

8 * 75 on 1:30

1. fist/drill/

2. 25 scull/50 Build

4 * 50 stroke A descend to 200 pace on 1:00

100 easy drills (salmon drill, 2K1P 6K3stroke, rhythm or DA

4 * 25 stroke descend to 100 pace on 1:00

9 * 25 on 1:10

1. 15m sprint - limited dolphin k

2. 20m sprint - longer dolphin kick

3. Easy speed (100 pace)

7 * 200 on 20s rest

1-4) ascend

5-8) ascend

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Sat Oct 24

2×500 1 min rest 50 pull 50 swim low SC 50 pull faster 100 swim low SC 50 pull even faster 200 swim low SC 4×50 Dec to p200 1:00 7×200 Dec 1-7 @5:00 5x all

Fri Oct 23

400 swim 100 kick 100 pull 12x25 @:45 4 pull Dec to 95% effort 4 kick Dec to 95% effort 4 swim Dec to 95% effort Circuit 1 3x300 @6:00 swim bridges Dec to 800 pace (backstroke option) Circuit 2 3xthru

Thur Oct 22

5 x 200 1) 4 x 50 descend fist closed on 1:00 2) Pull on 3:00 3) Paddles on 2:45 4 & 5) Paddles and fin on 2:30 4 x 50 kick with board way out front (snorkel) Finish by 6:35 10 minutes to get 2 tiger

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