Tues Nov 14 am & pm

kennethjohnanderso

Nov 13, 2023

1 min read

300, 2 * 100 IM, 4 * 50 descend

three rounds - last round with fins

75 long on 1:20

75 build on 1:10

50 sprint on 1:00

75 long on 1:20

75 build on 1:10

4 * 25 sprint on 1:00

8 * 200 on 3:30 or 3:45 (good opportunity for Breast)

1) sprint kick 100-125

2) sprint kick 100-150

3) sprint kick 100-175

4) sprint kick 100-200

5-8) kick is still sprint and swim is a bit faster

800 SKPS

6 * 125 on 2:00 1-3 descend

6 * 50 1) 15-25-10, 2) 15-25-10

3 * 3 waves of 50's on 40/50/1:00/1:10/1:20

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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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