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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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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