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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Wed June 10

6 x 200 with increasing intensity 1) Drill with fins on 4:30 2) Drill on 4:30 3) Pull (breathing every 5 if free) on 4 4) swim on 3:30 5) Swim with paddles on 3:00 6) swim stronger - Back K/S or 50 Fr

Tues June 9

600 Pull/Swim/Swim with paddles - each 200 is a build 400 IM done as 50 S/50 Build Kick 200 Kick "-" within 20s of best 5 rockets from smooth to blast 800 Pull with double PB - if free (max 75%) brea

Thur June 4

800 fins/swim/pull/paddles by 200 400 IM 50K/50S with a build Kick 4 x 50 rotating dolphin kick 3 x 4 rockets on 3:00 rest of group joins 400 4 x 100 Swim descend, 75 kick descend if you came in at 6

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