Thur Oct 19

kennethjohnanderso

Oct 19, 2023

1 min read

300 Swim on 5:00

4 * 75 Pull descend on 1:30

300 Pull on 4:30

4 * 75 swim descend on 1:15

300 Kick done as 200 IM/100 IM on 6:00

4 * 75 Pull descend - paddles optional on 1:15

4 * thru all Kick

100 on 2:00 finish strong

75 on 2:00 fast, last 50 faster

50 on 1:30 Sprint

3 * 25 Blast streamline kick off walls on 1:00 - if tempo or speed drops then swim easy

1000 Swim or Pull choice of equipment

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Sat Oct 24

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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