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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Thur June 25

300 Pull 1st 25 of each 100 LADP on 5:30 4 x 75 S descend on 1:15 300 K (200 choice + 100 IM) on 6 4 x 75 Pull Bk/Br choice of split on 1:20 300 S each 100 gets faster on 5 4 x 75 Kick IM order on 1:3

Wed Jun 24

800 SKPS twice thru 2 x 50 Dr/Build on 1:00 3 x 25 descend 85 --> 95% on :40 three times on 1:30 4 rockets with fast turn and 10m underwater dolphin after #4 8 x 100 on 1:40 best average 6 x 100 with

Tue June 23

400 choice Twice thru 4x 100 IM on 2:00 1) K/S by 25 2) Dr/S by 25 3) S/K by 25 4) swim 200 IM on 3:00 4 x 50 1) 15-25-10, 2) 15-25-10 4 x speedwork High intensity on 2:30 2 x 30 6 x 50 2 x 30

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