Thur May 16

kennethjohnanderso

May 15, 2024

1 min read

10*75 1) fist/dr/swim, 2) scull/50 build on 1:30

4 * 25 1) 5&glide, 2) 5/swim/5 glide, 3)&4 15/10

4 * 50 25 build into sprint turn 5&glide

1 * 175 on 3:00 holding 200 time or better

1 * 150 on 3:00 long

2 * 175 on 3:00 holding 200 time or better

1 * 150 on 3:00 long

3 * 175 on 3:00 holding 200 time or better

1 * 150 on 3:00 long

3 rounds of 3 waves

8 * 25 on :25 - 3rd round with fins

300 Pull long

200 kick long

100 Drill long

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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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