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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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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