Thur Sep 24

kennethjohnanderso

10 minutes ago

1 min read

Ready to go at 6:40

Suggested Warmup

(three times thru)

100 long stroke A

75 Stroke A/flip into 25 stroke B

4 x 25 stroke B descend

100 IM (8/10/1/6 kicks

IM set (54 min - three times thru)

2 x 50 Fly @ 2:00,

1) from Dive

2) from Push

1 x 100 Back @ 1:45, Goal: negative split backstroke 6+ kicks off wall

1 x 200 Breast/Free by 100 on 3:15, even split breast, negative split free.

1:00 Rest

8 x 50 IM, 2 of each @ 1:00

Aerobic threshold

10 x 200 (26-28 min set)

Free 3:05 -> 2:20 (last 400 is 2:20+2:25 = 4:45) or

3:10-->2:25 (4:55)

3:15 - 2:30 (5:05)

3:20 - 2:35 (last 400 is 2:35+2:40 = 5:15

3:30-2:40 (last 400 is 2:40+2:45 = 5:25

5:00 easy

4 times thru - maintain 25 speed throughout

25 Kick on 1:30

50 Kick on 1:45

75 Kick on 2:00

100 Kick on 2:15

Aerobic base for sprinters -

Mix it up and fins if needed to keep HR down)

100 on 1:30 send off (0)

200 in 2:55 (1:30)

300 on 4:20 (4:25)

400 on 5:45 (8:45)

500 on 7:10 (14:30)

400 on 5:40 (21:40)

300 on 4:15 (27:20)

200 on 2:50 (31:35)

100 on 1:25 (33)

Join kick set

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