Saturday Oct 7

kennethjohnanderso
Oct 6, 2023
1 min read

200 Choice

4 * 25 done as 15 fast/10 long with a small descend on the 15m fast (93, 95, 97, 100 % speed)

50's on 1:01 - always back by the top to avoid elimination

9 * 100 Kick

3 on X +15

3 on X + 5

3 on X

5 * through

Everything on 1:30

Build choice into the last 25

Last 25 is always sprint

Rd 1 last 25 Fly

Rd 2 last 25 Back

Rd 3 last 25 Breast

Rd 4 last 25 Free

Rd 5 last 25 Kick

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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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