Tue June 16

kennethjohnanderso

Jun 15

1 min read

5 x 200 IM on 4 - 1st 3 with fins descend and then no fins descned

50 Kick/1 arm/swim with dolphin K/1 arm

3 x 4 rockets on 1:15

4 x 300 Pull (4th and 8th 25 off stroke descend on 3:10, 3:30 or 3:45

3 x 4 rockets on 1:00

800 IM with fins

Fly 50 K, 2 x 25 S

Bk = K/RA/LA/S

Br high hips

Free = 50 K/150 S

3 x 4 rockets on :45

800 Pull with paddles and snorkel

3 x 4 rockets on :30

600 IM Kick - Breast = no fins or Fly no fins

8 * 50 long (max 4 freeon 40/45/50/55/2 x 60/2 x 65

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Sat Oct 24

2×500 1 min rest 50 pull 50 swim low SC 50 pull faster 100 swim low SC 50 pull even faster 200 swim low SC 4×50 Dec to p200 1:00 7×200 Dec 1-7 @5:00 5x all

Fri Oct 23

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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