Thur Sept 12

kennethjohnanderso

Sep 11, 2024

1 min read

6 * 300 - average 6 min/300 mix it up

long turns
fast turns
PBL
Kick
Pull choice of (paddles and/or snorkel if you want
6 * 50 1-3 descend by increasing DPS, 4-6 descend by increasing turnover

10 min choice and get organized

two waves of test set swim hard but DO NOT force anything, listen to your muscles hopefully it is your lungs that are stressed. One way to do it is to use your legs

25's mixed up as you see fit to warmdown

Fri OYO or I'll post a generic set and can help anyone modify

Loosen up get off the blocks and be ready for Saturday.

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Fri Sept 11

600 Pull every 4th 50 PBL - good time to wear snorkels 400 IM flow with fins 3 x 300 descend (75 stroke A/25 stroke B - finish by 6:45 8 x 25 on 1:15 1) easy speed 2) 5 @ glide/vertical kick 20 dolp

Thur Sept 10

OYO until 6:15 400 long walls on 7 300 fast walls on 5 3 x 100 choice on 1:40 4 * 50 on 1:00 1) 15-25-10, 2) 15-25-10 2 waves of test set (this is to give you an idea of what the 10 x 100 will be 6 x

Wed Sep 9 - Kick start

OYO until 6:15 at 6:15 300 Pull on 5:00 4 * 75 swim descend on 1:20 300 swim with fins on 4:40 4 x 75 Pull with knuckle paddles descend on 1:20 300 swim long walls 4 x 75 descend swim with fins (sn

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