Saturday May 14

kennethjohnanderso
May 13, 2022
1 min read

4 times through on 11 200 Choice

100 IMish w/PullBuoy

Salmon drill on back hands at hips V-sit - scull to free if needed

1 * 50 Fast Kick on 1:00

2 * 25 Blast Kick on 1:00

8 * 250 IM on 4:30 all build, 5- 8 faster

1) 100 Fly/Bk/Br/Free 2) Fly/100 Back Kick/BR/FR

3) Fly/Bk/100 2K1P /Br

4) Fly/Bk/Br/100 Free

6 * 50 smooth on 1:00, 1:10, 1:20 (3 * 1:30)

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Saturday morning test set

300 Pull on 5:00 4 x 75 Kick descend on 1:45 300 Swim on 4:30 4 x 75 Pull descend on 1:30 300 Kick on 6:30 4 x 75 swim descend on 1:15 dif strokes and speeds can decrease distance Test set 2 waves WD

Fri Dec 19

400 Free/Back by 100 alternate 1 fist closed/1 hand open by 50 300 Pull 75 build into every 4th 25 Breast or Fly 3/5 breathing when free 3 * 100 IM - strong kick in and out of walls Choose 2 (can do

Thur Dec 18

4 x 25 SSS on :45 3 x 100 on 1:45 descend to PB + 10% 4 x 25 1 arm knuckle paddle, 1 arm reg paddle on 1:00 3 x 100 descend - 3rd 25 kick on 1:45 (1/2 RS, 1/2 KS) 4 x 25 Zombie Kick on 1:00 3 x 100 de

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