Saturday morning speed

kennethjohnanderso

Feb 3, 2024

1 min read

2 * 400 choice 1 with fins, 1 without

300 Pull - decrease Stroke Count throughout

300 Swim - 75 Build to 80%/25 off

300 Kick - (200 IM + 100 choice)

4*25 PBL on :35 1-3 descend 4 fast

EBSC 25's (40/30/30)

4*10s sprint kick on 1:00

OYO until 8:55

6 * 50 sprint

3*200 descend to 400 Pace, 2*100 at 400 Pace

& 1 or 2 * 50 sprint

broken 200

& 100 Sprint

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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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