Thursday pm

kennethjohnanderso

Sep 15, 2022

1 min read

Test set result (Q and KBM)

200 Choice

8 * 100 IM on 2:15 - odds very smooth

1) Fly with PB - under water recovery Bk Ra-La - head sink Br 2K1P exaggerated length (3 cycles?)

Fr PBL

2) with fins slow, smooth, strong then fast

Play with new toys - 10m dolphin kicks into paddles/15 smooth "balance kick"

Leave 50 min for

4 * 200 IM on 4:00 1) Dr-S by 25, 2) S/Dr by 25, 3) K/S, 4) S/K or S

16 * 100 3 smooth, 1 strong on 1:45 - mix it up as you see fit

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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

Tue Oct 12

400 IM flow with fins 3 x 100 descend 3 x 100 descend with fins and snorkel at 6:30 8 x 400 on 6:00 1-4 descend (may be pull) 5-8 descend swim easy swim 15 of last 20 min 24 x 25 (3 on :30, 1 on 1:00)

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