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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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

Wednesday Oct 21

Somewhat recovery 5 x 200 1) Free 2) Free-Breast 3) Free-Back 4) Free-Fly 5) RIMO 20 x 50 Kick on (1:00-55-50-45) or +5 or +10) then 1 on 1:10 Option A 6 x 400 on 6 or 6:30 1) Pull Breath every 3-5 by

Tues Oct 20

300 Pull 300 swim with a build kick 6 x 50 Kick on 1:00 1-3 descend 4 x 50 build to a fast turn and 10m sprint breakout done by 6:35 8 x 100 best average on 1:40 (15 min) reset (12min) 50/100/150/200

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