Saturday morning

kennethjohnanderso
Oct 28, 2022
1 min read

30 min warmup 600 25 RA/25 LA/50 Drill (suggestion board touch)/100 Build

2 or 3 * 200 IM - minimum 25 of each stroke and make it up somewhere else

3 * 100 IM 1) dolphin Kick, 2) flutter Kick, 3) regular Kick

3 * Out/In

40 * 25

1) 15m, 2) 100 Pace, 3) sprint 4) easy

or 2) 10 *

25 sprint 50 sprint 75 sprint 25 15/10 - everything on 1:00

or 40 * 25

1) long & strong, 2) easy speed, 3) long 4) 15m 5) Sprint 6) 100 Pace, 7) & 8) Drill

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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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