Fri am Sept 30

kennethjohnanderso

Sep 30, 2022

1 min read

10x100 free / 2:05-1:20 descend pace time by 5 seconds every 100, 50 stroke/50 fr if PB is under 1:00

3x4x50 Kick descend 1-4 and descend sets 1-3 / 1:00 or 1:10, extra 30 seconds between sets

3x100 15-25-10-15-20-15 / 2:00 Start at 6:40am Circuit 1: 8x100 best avg with fins /2:30 Circuit 2: 3x through: 1 vertical blastoff 5-5-10-10-15-15 vertical kick /1:30 4x25 easy push off, accelerate through breakout / 45 50 dive sprint 5 kicks minimum off wall /1:30 Warmdown

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Fri Sept 11

600 Pull every 4th 50 PBL - good time to wear snorkels 400 IM flow with fins 3 x 300 descend (75 stroke A/25 stroke B - finish by 6:45 8 x 25 on 1:15 1) easy speed 2) 5 @ glide/vertical kick 20 dolp

Thur Sept 10

OYO until 6:15 400 long walls on 7 300 fast walls on 5 3 x 100 choice on 1:40 4 * 50 on 1:00 1) 15-25-10, 2) 15-25-10 2 waves of test set (this is to give you an idea of what the 10 x 100 will be 6 x

Wed Sep 9 - Kick start

OYO until 6:15 at 6:15 300 Pull on 5:00 4 * 75 swim descend on 1:20 300 swim with fins on 4:40 4 x 75 Pull with knuckle paddles descend on 1:20 300 swim long walls 4 x 75 descend swim with fins (sn

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