Sat Jan 6

kennethjohnanderso

Jan 5, 2024

1 min read

6 * 100 with fins

RA/LA/Kick drill/Swim

Dive and 2*3 kicks, then 2*4 then 2*5 then 2*6 - faster tempo each time, 1 * back down

300 Pull long, longer, longest by 100

6 * 50 swim with build Kick plus stretch on 3:00

choose from among

90/90

one arm back bridges

squat rotations

kneeling stretch

calf stretches

figure 4 sitting

seating buttock stretch

200 sprint Kick on 10:00

2 * 100 sprint kick on 6:00

6 * 50 sprint kick on 4:00

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Sat Oct 24

2×500 1 min rest 50 pull 50 swim low SC 50 pull faster 100 swim low SC 50 pull even faster 200 swim low SC 4×50 Dec to p200 1:00 7×200 Dec 1-7 @5:00 5x all

Fri Oct 23

400 swim 100 kick 100 pull 12x25 @:45 4 pull Dec to 95% effort 4 kick Dec to 95% effort 4 swim Dec to 95% effort Circuit 1 3x300 @6:00 swim bridges Dec to 800 pace (backstroke option) Circuit 2 3xthru

Thur Oct 22

5 x 200 1) 4 x 50 descend fist closed on 1:00 2) Pull on 3:00 3) Paddles on 2:45 4 & 5) Paddles and fin on 2:30 4 x 50 kick with board way out front (snorkel) Finish by 6:35 10 minutes to get 2 tiger

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