Thu July 11

kennethjohnanderso

Jul 11, 2024

1 min read

Thu - Threshold work

Fri - Aerobic

Sat - Speed, Strength and Kick (for those that can)

Thu

300, 3*100, 3*50 descend

1 * 100 at 400 Pace on 2:00

175-200 build off stroke or IM on 3:30

2 * 100 at 400 Pace on 10s rest on 3:30

175-200 build off stroke or IM on 3:30

3 * 100 at 400 Pace on 10s rest on 5:00

175-200 build off stroke or IM on 3:30

4 * 100 at 400 Pace on 10s rest on 6:30

175-200 build off stroke or IM on 3:30

rest and recovery

three times

3*50, 2*75, 1* 100 - all on 1:20 trying to hold pace from above as easily as possible

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2×500 1 min rest 50 pull 50 swim low SC 50 pull faster 100 swim low SC 50 pull even faster 200 swim low SC 4×50 Dec to p200 1:00 7×200 Dec 1-7 @5:00 5x all

Fri Oct 23

400 swim 100 kick 100 pull 12x25 @:45 4 pull Dec to 95% effort 4 kick Dec to 95% effort 4 swim Dec to 95% effort Circuit 1 3x300 @6:00 swim bridges Dec to 800 pace (backstroke option) Circuit 2 3xthru

Thur Oct 22

5 x 200 1) 4 x 50 descend fist closed on 1:00 2) Pull on 3:00 3) Paddles on 2:45 4 & 5) Paddles and fin on 2:30 4 x 50 kick with board way out front (snorkel) Finish by 6:35 10 minutes to get 2 tiger

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