Fri May 22

kennethjohnanderso

May 21

1 min read

May do one of the below twice (1 min between repeats

800 with fins or 600 without

every 100 starts with strong underwater kick and a fly breakout

600 Back RA/LA/DA/Swim

500 Br 25 H-H/ 25 2K1P/50 swim

600 50 PBL/100 Pull with paddles and snorkel

45 min to here

10 minutes to complete

3 x 50 descend to 200 Pace

50 from block at 200 Pace

100 long

50 sprint for time

fins at deep end

5 x 100 on 3:00 done as 25 easy Speed/2 x 25 underwater kick with fins/fins off - 25 underwater recovery

400 choice

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600 Pull every 4th 50 PBL - good time to wear snorkels 400 IM flow with fins 3 x 300 descend (75 stroke A/25 stroke B - finish by 6:45 8 x 25 on 1:15 1) easy speed 2) 5 @ glide/vertical kick 20 dolp

Thur Sept 10

OYO until 6:15 400 long walls on 7 300 fast walls on 5 3 x 100 choice on 1:40 4 * 50 on 1:00 1) 15-25-10, 2) 15-25-10 2 waves of test set (this is to give you an idea of what the 10 x 100 will be 6 x

Wed Sep 9 - Kick start

OYO until 6:15 at 6:15 300 Pull on 5:00 4 * 75 swim descend on 1:20 300 swim with fins on 4:40 4 x 75 Pull with knuckle paddles descend on 1:20 300 swim long walls 4 x 75 descend swim with fins (sn

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