Fri March 21

kennethjohnanderso

Mar 21, 2025

1 min read

300 Swim

8 * 50 1) breath drill with board/swim, 2) swim/1 arm with board

A/ bridges in partners 1) plank, 2) kick with board under bridge/ drop board turn under bridge finish 50 kicking

3) ready to start plank

B/ 16x25 on 1:15

1) 5 & glide

2) build kick then sprint

3&4) with fins sprint swim or speed drill

C/ 400 kick for time Flutter or back unless under 1:20 Breast or 1:10 Fly then 7 * 50

1 on :35, 1 on :40, 2 on :45, on :50 (+/- 5s)

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2×500 1 min rest 50 pull 50 swim low SC 50 pull faster 100 swim low SC 50 pull even faster 200 swim low SC 4×50 Dec to p200 1:00 7×200 Dec 1-7 @5:00 5x all

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

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