Thursday Jan 29

kennethjohnanderso

Jan 28

1 min read

300, 2 x 100 IM, 3 x 50 descend

12 x 25 on 1:15

1) build

2) 5 and glide/Kick xlr8

3) easy speed from blocks

4) 15/10, 20/5, 25 by round

3 x 50 sprint from the blocks on approx 5:00

2 * 100 sprint from blocks on approx 10

1 x 200 sprint

12 x 25 on 1:15

1) build

2) 5 and glide/Kick xlr8

3) easy speed from blocks

4) 15/10, 20/5, 25 by round

6:00 arrivals

400, 4 x 100, 4 x 50 descend

12 x 25 on 1:15

1) build

2) 5 and glide/Kick xlr8

3) easy speed from blocks

4) 15/10, 20/5, 25 by round

2 x 50, 2 x 25 sprint

4 x 100 1-3 descend to 400 pace, #4 hold

3 x 50 @ 200 pace

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Tues Oct 20

300 Pull 300 swim with a build kick 6 x 50 Kick on 1:00 1-3 descend 4 x 50 build to a fast turn and 10m sprint breakout done by 6:35 8 x 100 best average on 1:40 (15 min) reset (12min) 50/100/150/200

Mon Oct 19

AM Warmup done by 6:35 800 Flow with fins 4 x 50 descend to 200 Pace 40x100 16, 12, 8, 4 descending pace times start no slower than 1:45, start no faster than 1:30 (example: 16/ 1:45, 12/1:40, 8/ 1:35

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

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