Saturday morning Q

kennethjohnanderso
Sep 10, 2022
1 min read

800 SKPS

3 * 100 IM - options apply

at 8:22

4 * 50 1) 15-25-10, 2) 15-25-10

Shallow end all Kick - then move to deep end aerobic

4 * 25 Kick descend on :35

100 strong 2:40

4 * 25 15 second sprint then walk on 1:00 100 off stroke easy 2:30

100 fast kick on 2:30

4 * 50 hold 100 speed on 1:15

Dive lanes - 20 minutes - then move to kick

10 * 25 from dive - 25 easy swim back

1-4 descend 6-10 fast but under control

Deepest 4 lanes - then move to dives

10 * 100

4 on fastest possible pace (fpp) + 20s 3 on fpp + 10s

2 on fpp + 5s

1 on fpp swim easy until 20m in is done

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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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