Thursday Apr 6

kennethjohnanderso
Apr 6, 2023
1 min read

10 min continuous swim

8 * 25 kick no board 1-4 descend, 5-8 hold intensity on 45 #4 & #8 fast underwater

300 (100 Pull/100 PBL/100 Swim with build kick)

12 * 25 1-3 drill, 4 build swim on :35

4 * 50 1) 15/25/10, 2) 15/25/10

36 * 50 on 1:00

1-18) 2 fast/1 easy

19-36) 1 fast/2 easy

10 * 100 on 1:45

1&2) maintain dolphin kicks throughout

3&4) last wall extra 2 kicks

6-10) with fins - last wall 2 extra kicks

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Saturday morning test set

300 Pull on 5:00 4 x 75 Kick descend on 1:45 300 Swim on 4:30 4 x 75 Pull descend on 1:30 300 Kick on 6:30 4 x 75 swim descend on 1:15 dif strokes and speeds can decrease distance Test set 2 waves WD

Fri Dec 19

400 Free/Back by 100 alternate 1 fist closed/1 hand open by 50 300 Pull 75 build into every 4th 25 Breast or Fly 3/5 breathing when free 3 * 100 IM - strong kick in and out of walls Choose 2 (can do

Thur Dec 18

4 x 25 SSS on :45 3 x 100 on 1:45 descend to PB + 10% 4 x 25 1 arm knuckle paddle, 1 arm reg paddle on 1:00 3 x 100 descend - 3rd 25 kick on 1:45 (1/2 RS, 1/2 KS) 4 x 25 Zombie Kick on 1:00 3 x 100 de

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