Thurs am

kennethjohnanderso

Sep 27, 2023

1 min read

200 Long Pull or Swim 4 * 50 Kick descend 200 Swim with build kick

4 * 50 S descend

4 * 25 15/10. 20 min to here

36 * 50 on 1:00 or 30 * 50 on 1:10

1:00 if confident you can keep repeats 33

1:10 if you are going to slip up over 35

(not sure - use your judgement)

16 * 25 on :45

1-2) 4 powerful strokes or 3 stroke cycles

3) Strong RA

4) Strong LA

tiger sprint with fins, sprint 50 kick no fins, 100 long

tiger sprint with fins, sprint 50 kick no fins, 200 long

tiger sprint with fins, sprint 50 kick no fins, 300 long

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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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