Thur Oct 30th

kennethjohnanderso

Oct 29, 2025

1 min read

10-12x100 k/s, s/k

4/ 1:50, 4/1:45, 2-4/1:40 or -5-10sec

3x300 neg split, d1-3 /4:30, 4:45 or 5:00

5-6 x 200 / 100 Fr build to strong- 100 non Fr ascend from strong 3:20-3:15-3:10-3:05-3:00-2:55 or +/- 5-10sec

20x50 kick

5x60-50-55-45 or +5sec

X x 50 on 40, 55, 45,55, 50, 55, 55, 55, 55......

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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

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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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