Mon Sept 11pm KBM

kennethjohnanderso

Sep 11, 2023

1 min read

3 * 3*500-600 on 15s rest between repeat, 3-5 min between rounds

Take your time - no rush

Round 1 - very long

1) S every 4th 25 KnoB

2) Pull (paddles optional) every 4th 25 Breast &/or Back

3) with fins Dr/Sw by 100 - every 4th 25 fast 12.5 off wall

Round 2

1) Pull with snorkel - every 4th 25 Br

2) with fins 6 Kicks

3) IM Kick/Sw by 100

Round 3

1) Swim with fins (Paddles opt/l) "-"

2) kick "-"

3) 16-20 * 25

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30 min warmup (leave time for rest when underwater kicking 400 Free/Back by 100 fist/swim by 50 300 Pull each 100 get faster fins on for duration of warm up 200 50 6 kicks build/50 swim long out back

Tue Oct 12

400 IM flow with fins 3 x 100 descend 3 x 100 descend with fins and snorkel at 6:30 8 x 400 on 6:00 1-4 descend (may be pull) 5-8 descend swim easy swim 15 of last 20 min 24 x 25 (3 on :30, 1 on 1:00)

Sat Oct 10th

400, 3 x 100 descend, 2 x 50 descend 4 x 25 1) 5 and glide --> Kick acceleration 2) Build 3) easy speed from dive 4) 15/10 5 x 175 on 3:00 (if 200 time under 2:10) or 3:15 Descend trying to hit 200 ti

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