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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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

Thur Oct 22

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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