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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Fri Oct 16

First 1250 could be off stroke then spend 10 min getting ready for test set 3 x 200 descend on PB + 55-60s 4 x 100 descend on PB + 40-45s start at #2 speed 5 x 50 descend start at #3 speed 6:35 to her

Thur Oct 15

300-400, 2 * 100, 3 * 50 descend at 6:30 3 * 50 work turns on 1:10 3 times thru (12 min 1 jump off the block 4 shooters off the bottom - after # 4 sprint to wall (take a long rest) 10m sprint of som

Wed Oct 13 - start tbd

30 min warmup (leave time for rest when underwater kicking 400 Free/Back by 100 fist/swim by 50 300 Pull each 100 get faster fins on for duration of warm up 200 50 6 kicks build/50 swim long out back

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