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Fri Jan 16

  • kennethjohnanderso
  • Jan 15
  • 1 min read

Race toorrrow

7 am departure


400 if free every 4th breath 3 times max

300 Kick done as 200 IM/100 stroke


3 x 200 on 4:00 descend (5s drop) to PB+ 20


400 smooth then if you have a 2nd stroke - now is the time


4 x 50 on 1:30 descend to 200 Pace


12 x 25 on 1:00

1) build

2) 15/10

3) choice of speed drilll

4) strong and loose after a tight strong underwater


2 rounds of

XYZ on 1.2.3

X =25-75

Y = 50-150

Z = 75-225


2 waves meaning this whole thing take 24 minutes

Lots of shocie and lots of reast. If in doubt.go longer it is still early season


Longsih warmup - anything but social kick


suggested template is


12 times something

3 strong 1 easy

2 strong 2 easy

1 strong 3 easy

 
 
 

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