Sat July 20

kennethjohnanderso

Jul 20, 2024

1 min read

100 Pull Long Arm Dog Paddle

200 with fins kick on side breath, return and stroke with other arm

200-300 50 Free or Back and flip into 25 Breast or Fly

400 "-" Maintain stroke count

200-300 IM flow with fins

200 kick - work turns

100 RA/LA with paddles and PB - use core - stay straight

35 minutes to here

50 sprint

12*25 on :50 1) kick & glide, 2) easy speed, 3) 15/10

50 sprint

4 * 100 descend to 400 pace on 1:35

4 * 50 1-3 descend to 200 pace and hold on :55

50 sprint

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Fri Oct 16

First 1250 could be off stroke then spend 10 min getting ready for test set 3 x 200 descend on PB + 55-60s 4 x 100 descend on PB + 40-45s start at #2 speed 5 x 50 descend start at #3 speed 6:35 to her

Thur Oct 15

300-400, 2 * 100, 3 * 50 descend at 6:30 3 * 50 work turns on 1:10 3 times thru (12 min 1 jump off the block 4 shooters off the bottom - after # 4 sprint to wall (take a long rest) 10m sprint of som

Wed Oct 13 - start tbd

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

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