Mon Feb

kennethjohnanderso

Feb 9

1 min read

Choose 1 today

Distance

400, 4 x 100, 4 x 50 descend

6 x 400 descend

1-3) Straight on 6:00

4) 8 x 50 @ 400 Pace

5) 4 x 100 @ 400 pace

6) 150, 100, 150

Swim long with PB & Paddles

Sprint

400, 4 x 100, 4 x 50 descend

10 x 25

1) Build

2) 5 & glide - Kick XLR8

3) EZ speed <-> 4) 15-10

5) sprint 8 kicks underwater

3 x 75 descend #3 dive on 2:00

2 x 50 @ 200 pace on 1:00

Sprint

4 x 25 on 1

2 x 75 on 3

2 x 50 on 3

4 x 25 on 2

1 x 75 on 4

2 x 50 on 4

4 x 25 on 2

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800 IM flow with fins 3 x 100 descend to 400 pace 3 x 50 descend to 200 Pace at 6:35 8 x 25 on 1:00 1) build 2) 5 and glide - vertical dolphin kick - speed drill - kick xlr8 3) easy speed 4) 15/10 In

Wed Sept 16

AM Queens Warm up on your own first wave of test set at 6:40 Warm down and re-warmup 6:55-7:10 2nd wave Warm down Test set score = pace time + fastest repeat + slowest repeat PM KBM 300 Swim on 5:00 4

Tue Sept 15

800 SKPS 400 IM flow with fins (hips up - long strokes) at 6:30 6x75 on 1:20 - first turn is a double turn, 2nd is a fast turn 200 choice 36 x 50 on 1:00 1-18) 2 fast, 1 easy, 19-36) 1 fast 2 easy 5

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