Sat morning 7:30-9 long and smooth to fast

kennethjohnanderso

Nov 11, 2022

1 min read

6 * 300 on 5:30

1) 5 kicks off every wall

2) fast runs

3) PBL/P/Swim 4) 6 kicks per side with fins

5) 300 IM with fins - options apply

6) 300 IM kick

9 * 200 on 2:45. 3:00 or 3:15

1-3 descend

4-6 hold #2

7-9 ascend

5 * thru

25 sprint K on 1:00

50 Sprint S on 1:00

75 Sprint S on 1:00i

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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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