Saturday morning

kennethjohnanderso

May 6, 2022

1 min read

10 * 75 on 1:30 1) fist/drill/swim 2) scull/50 build

600-800 Pull (paddles +/or snorkel optional)

4 * 50 build to full speed at 25 turn fast, sprint 15m with more and faster dolphin kicks than normal 4 * 50 repeat above with fins

4 * 200 on 3:10, 3:00, 2:50, 2:40 +/- 10s

100 easy

8 * 100 best average on 2:30

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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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