Saturday the 14th

kennethjohnanderso
Oct 13, 2023
1 min read

400 free fins smooth focus on entering shoulder width 300 IM 50k/25s 200 build kick

6x50 - 15-25-10 1:10 8x25 15-10 :45

3x100 on 2:00 dec to pace 400 1 min rest 300 race free on 10:00

2x100 on 2:00 - split 1 min rest 200 race on 8:00

1x100 on 2:00 work every turn 1 min rest 100 race Break of 5 min

Warmdown: PULLOUTS AND LONG BREASTSTROKE

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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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