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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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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