Saturday morning Oct 22

kennethjohnanderso
Oct 21, 2022
1 min read

400 6 kicks/side

300 Fly Kick fins and snorkel

200 IM K/S

6 * 100 blast 5m off every wall the relax until building 5m into the next one

6 times thru

Kick

25 on 50

50 Kick on 1:00, 1:05 or 1:10

75 Kick 1:10, 1:20 or 1:30

8 * 200 on 2 on fpp + 20 2 on fpp + 5

2 on fpp + 15

2 on fpp

could be Pull, could be 25 stroke/25 off/50 stroke/25 off/75 stroke

16 * 75 Bk/Br Pull

1-8) on 1:30, 9-16) faster?

alternating 1) 50 Bk/25 Br 2) 24 Bk 50 BR

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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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