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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Wed March 11

400, 4 x 100 IM (8/10/16 kicks), 4 x 50 descend 4 x 100 smooth on 2:00 1 x 100 on fpp 3 x 100 smooth on 2:00 2 x 100 on fpp 2 x 100 smooth on 2:00 3 x 100 on fpp 1 x 100 smooth on 2:00 4 x 100 on fpp

Tues March 10

400 SKPS 16 x 25 Fly on :35 8 x 50 Back - under bridges on 1:00 6 * 75 Pull 1) 25 Bk/50 Br 2) 50 Bk/25 Br on 1:15, 1:20 or 1:25 (10s rest on #1) 4 x 100 descend on PB + 15-20 9,8,7... strokes into tu

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