Saturday morning to finish off a strong week

kennethjohnanderso
Apr 15, 2023
1 min read

300 Swim

4 * 75 Kick descend

300 Pull - every 4th 25 Br or Fly

4 * 75 Swim descend

300 Kick (200 IM + 100 IM)

4 * 75 Pull 30 min to here

75 sprint from blocks for time

125 choice

1 * 175

1 * 125 2 * 175

1 * 125

3 * 175

1 * 125

4 * 175

Pace time = 200 time plus 30

125's are recovery

175's are fast (goal = 200 time)

10 * 25 - 6 sprint dolphin kicks off wall then swim long

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Sat Feb 6

8 * 75 with fins on 1:20 (50 build into 4 sprint kicks on back then roll and break out/swim easy) 300 with paddles (PB optional) SSS 4 x 50 kick descend 200 choice 3 x 50 sprint for time on 5:00 300 s

Fri Feb 5th

800 SKPS 9 *175 on 3:15 or 8 on 3:30 - (if stroke is slower than 2:25 1-4 descend to 200 time 5) hold 6-9) with fins something you can hold or 7 * 200 1-3) descend on 4:20 (if need #1 K/S, #2 3rd 50 K

Thu Feb 5 2025

600 with fins - underwater recovery 300 long Pull w/paddles 400 6 kicks/side or 2KIP (300) or Salmon drill fly 3 x 100 IM 1) with Fly Kick, 2) with flutter kick, 3) reg kick A/ or B/ A/ 20 x 35 fly or

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