Tues morning start slow & finish strong - really strong

kennethjohnanderso

Apr 17, 2023

1 min read

200 Choice

16 * 25 rotating kick on :35 - 6 fast dolphin kicks then smooth

400 long pull 12 * 25

1-2) Pull long on 30 3) PBL on :35, 4) PBL LA on :40 5) PBL on :35

6) PBL RA on :40

800 IM Fins and Paddles - smooth build - Fly with snorkel 75 Kick/25 Swim

Sprint from dive when at the block side - everything on 5:00.

Fast as possible without spinning

1) 10m then easy and walk back

2) 20m then wait

3) 30m then swim back to diving side

4) 40m swim in long

5) 50

6) 40m 7) 30m

8) 20m

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Sat Oct 24

2×500 1 min rest 50 pull 50 swim low SC 50 pull faster 100 swim low SC 50 pull even faster 200 swim low SC 4×50 Dec to p200 1:00 7×200 Dec 1-7 @5:00 5x all

Fri Oct 23

400 swim 100 kick 100 pull 12x25 @:45 4 pull Dec to 95% effort 4 kick Dec to 95% effort 4 swim Dec to 95% effort Circuit 1 3x300 @6:00 swim bridges Dec to 800 pace (backstroke option) Circuit 2 3xthru

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

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