Saturday Sunshine

kennethjohnanderso
Jan 14, 2023
1 min read

Warmup and be ready to start at 8:20

300, 3 * 100, 3 * 50 descend

Fly or Breast

20 * 100 on 1:50

5 stroke, 1 free

4 stroke, 1 free 3 stroke, 1 free

2 stroke, 1 free

1 stroke, 1 Free

WD - 8 * 75 Bk/Br/Free with fins and dolphin kick

IM 3000 IM wheel done as 3 time thru (250’s on 4:30 - adjust)

25 Fly/50 Back/75 Breast/100 Free 50 Fly/75 Back/100 Breast/25 Free 75 Fly/100 Back/25 Breast/50 Free

100 Fly/25 Back/50 Breast/75 Free

Distance 5 * 800 descend on 11 or 11:30

Aerobic Power

20 * 150

5 on FPP+15

3 EZ 4 on FPP + 10

2 EZ

3 on FPP + 5 1 EZ

2 on FPP

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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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