Tue March 25 pm

kennethjohnanderso

Mar 25, 2025

1 min read

15 min OYO - minimum 800m, no fins last 400m

Start reminders - look at front of block, hips up, tight back, back leg to front leg push, entering water super tight will cover up a lot of mistakes.

8 * 25 1) 20m from blocks, 2) 15m from push

3 rounds on 4:00

50 on 35 or 40 (if 100 time slower than 1:00

50 build on 40 or 45

50 sprint

3 x (8 X 50) on 1:45 - extra 1:00 between rounds

rounds descend 1-3 with last round as best average

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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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