Tues May 19th

kennethjohnanderso

May 18

1 min read

300 Pull on 5:00

4 x 75 Kick descend on 1:30

300 Swim on 4:30

4 x 75 Pull descend 1:10

300 Kick (200 IM/100 Choice) on 6

4 x 75 Swim on 1:00

12 x 25 on 1:00

1) 5&glide, Kick acceleration

2) build

3) ez speed from dive

4) 15/10

5 rounds of:

4 x 25 Fly

200 Back

4 x 25 Fly or Br

200 Free

Rd 1&2) 25's on :30, Back & Free on 3:15

Rd 3&4) 25's on :25 Back & Free on 3:00

Rd 5) 25's on 22.5, Back and Free on 2:45

800 flow with fins - paddles opt's

hips up, accelerate through pull

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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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