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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Saturday morning test set

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400 Free/Back by 100 alternate 1 fist closed/1 hand open by 50 300 Pull 75 build into every 4th 25 Breast or Fly 3/5 breathing when free 3 * 100 IM - strong kick in and out of walls Choose 2 (can do

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

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