Sat May 15

kennethjohnanderso

May 16

1 min read

300 Slow pull - long strokes

4 x 25 Pull Build

300 RA/LA/6 Kicks by 25

4 x 25 Build

2 x 25 easy speed from blocks

4 descending turns

OYO until 8:30 (vertical kicking, breakouts. speed drills???)

40 x 50

16 on :45 every 4th fast

12 on :55 every 3rd fast

8 on 1:05 every 2nd fast

4 on 1:15 fast

12 x 75

1 on :50 or :55

2 on 1:05 on 1:10

1 on :50 or :55

2 on 1:15 on 1:20

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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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