Tue Mar 4

kennethjohnanderso

Mar 3, 2025

1 min read

1500 done as 3X(S/K/P/Drill/S by 100)

800 4 * 200 on 30s rest IM order choose 1 stroke drill, 1 kick, 1PBL, 1 swim

4 * 100 or descend to 400 Pace or 200 Pace on 2:00

4 * 50 build into a great turn and breakout/Build kick into sprint and foot touch on 2

1 or 2 * sprint 50 or 75 goal is under 100 pace

500 social kick with fins

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Fri Sept 11

600 Pull every 4th 50 PBL - good time to wear snorkels 400 IM flow with fins 3 x 300 descend (75 stroke A/25 stroke B - finish by 6:45 8 x 25 on 1:15 1) easy speed 2) 5 @ glide/vertical kick 20 dolp

Thur Sept 10

OYO until 6:15 400 long walls on 7 300 fast walls on 5 3 x 100 choice on 1:40 4 * 50 on 1:00 1) 15-25-10, 2) 15-25-10 2 waves of test set (this is to give you an idea of what the 10 x 100 will be 6 x

Wed Sep 9 - Kick start

OYO until 6:15 at 6:15 300 Pull on 5:00 4 * 75 swim descend on 1:20 300 swim with fins on 4:40 4 x 75 Pull with knuckle paddles descend on 1:20 300 swim long walls 4 x 75 descend swim with fins (sn

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