Friday afternoon before time trial

kennethjohnanderso
Sep 16, 2022
1 min read

OYO (on your own) at least 3000m

If you prefer not to have something to follow

1200 adding equipment by 150 then shedding

150 Swim

150 with Snorkel 150 Snorkel and PB

300 Snorkel PB paddles

150 with Snorkel 150 Swim

200 Swim

200 Kick 400 Kick with fins 200 Kick

200 Swim

400 - either leg based or arm based depending on first set

4 * 100 IM 8/10/1/6 dolphin kicks off walls

200 Long

2 * 100 2nd one at 400 Pace or 200 Pace plus 7.5

4 * 50 descend to 200 pace

4 * 25 15/10

4 starts each one gets more explosive while maintaining

14 * 25

2 on :20, 3 on :25, 4 on 30, 5 on 35

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Fri Dec 19

400 Free/Back by 100 alternate 1 fist closed/1 hand open by 50 300 Pull 75 build into every 4th 25 Breast or Fly 3/5 breathing when free 3 * 100 IM - strong kick in and out of walls Choose 2 (can do

Thur Dec 18

4 x 25 SSS on :45 3 x 100 on 1:45 descend to PB + 10% 4 x 25 1 arm knuckle paddle, 1 arm reg paddle on 1:00 3 x 100 descend - 3rd 25 kick on 1:45 (1/2 RS, 1/2 KS) 4 x 25 Zombie Kick on 1:00 3 x 100 de

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