Saturday Finale

kennethjohnanderso

Mar 19, 2022

1 min read

250-300 Pull 4 * 75 Kick descend 250-300 Swim 4 * 75 Pull descend

200-300 Kick drill

4 * 75 Swim descend (to best 75 from yesterday??)

33 min to here

3 * Vertical kick (5/5/10/10/15/15 - 30s off)

4 * 50 1) 15-25-10, 2) 15-25-10

5 * 200 kick 1-3 descend, 4 smooth, 5 fast on 4:00, 4:30 or 175, 175, 200, 150, 200

if not doing the full 200 on 4:00 looking for 15s rest on #1

6 * 100 on 1:30 or 5 on 1:45

all swim smooth with fins and then blast 15m underwater off last turn

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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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