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 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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