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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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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