Tue Sept 15

kennethjohnanderso

1 day ago

1 min read

800 SKPS

400 IM flow with fins (hips up - long strokes)

at 6:30 6x75 on 1:20 - first turn is a double turn, 2nd is a fast turn

200 choice

36 x 50 on 1:00

1-18) 2 fast, 1 easy, 19-36) 1 fast 2 easy

5 x 200

1-3 K descend on 4:30

4) strong with paddles on 3:30

5) long with paddles and/or PB on 3:30

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AM Queens Warm up on your own first wave of test set at 6:40 Warm down and re-warmup 6:55-7:10 2nd wave Warm down Test set score = pace time + fastest repeat + slowest repeat PM KBM 300 Swim on 5:00 4

Mon Sep 14th 2nd week

Mon Aerobic - see below Tue Main set = 36 x 50 1-18) 2 fast, 1 ez, 19-36) 1 fast, 2 ez Wed 10 x 100 Test Set Thu twice thru 5 x 30 on :50/60/70/80/90 Fri 3 x 75 best avg - extra min after #10, 18, 24

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

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