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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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

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

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