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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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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