Fri Jan 30th

kennethjohnanderso

Jan 29

1 min read

10 x 75

4 on 1:20, 3 on 1:15, 2 on 1:10, 1 on 1:0 +/-5

4 x 25 on 1:00 speed work

Three times

Vertical kicking 5 on 15s off

200 Swim with dolphin kick on 2:00

3 * 50 sprint from block on 3:00

2 x countdown sprints on 4:00 (3 waves - 90s apart)

200 sprint Kick on 8

2 x 100 sprint Kick on 5:00

5 * 50 sprint Kick on 3:00

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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

Wednesday Oct 21

Somewhat recovery 5 x 200 1) Free 2) Free-Breast 3) Free-Back 4) Free-Fly 5) RIMO 20 x 50 Kick on (1:00-55-50-45) or +5 or +10) then 1 on 1:10 Option A 6 x 400 on 6 or 6:30 1) Pull Breath every 3-5 by

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