Fri July 19

kennethjohnanderso

Jul 18, 2024

1 min read

300 Pull

4 * 75 Swim descend

300 Kick (200 IM/100 IM)

4 * 75 Pull descend

300 Swim - fast turns

4 * 75 Kick descend

4 turns with increasing intensity

4 dives with increasing intensity

8 * 25 sprint on 3 (with 75 easy)

all the same stroke or 4 & 4

4 * 100 2@400 pace, 1@200pace, 1 @400Pace on 3:00

4 * 25 sprint

300 with fins

200 Pull with paddles

100 choice

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Fri Oct 16

First 1250 could be off stroke then spend 10 min getting ready for test set 3 x 200 descend on PB + 55-60s 4 x 100 descend on PB + 40-45s start at #2 speed 5 x 50 descend start at #3 speed 6:35 to her

Thur Oct 15

300-400, 2 * 100, 3 * 50 descend at 6:30 3 * 50 work turns on 1:10 3 times thru (12 min 1 jump off the block 4 shooters off the bottom - after # 4 sprint to wall (take a long rest) 10m sprint of som

Wed Oct 13 - start tbd

30 min warmup (leave time for rest when underwater kicking 400 Free/Back by 100 fist/swim by 50 300 Pull each 100 get faster fins on for duration of warm up 200 50 6 kicks build/50 swim long out back

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