Tues Nov 7

kennethjohnanderso
Nov 6, 2023
1 min read

300-350 with fins on 5:00

4 * 75 50 Bk K/ 25 Br S or 25/50 on 1:30

300 Pull - every 4th 25 fly or Breast on 5:00

4 * 75 Kick descend on 1:30

8 * 15s sprint kick on 1:00

4 * 75 on 2:00 ( 2 waves) build into a 15m sprint off the 50m wall

200 RA/LA/50S or 2K1P on 5:00

8 * 25 sprint with fins (paddles opt'l) on 1:30

200 IM K/DA/K/S on 5:00

8 * 25 on 1:15

1&2) easy speed (30m pace), 3&4) speed drill

Warmdown

12 * 50 on 1:00 - no repeats

PM (or possibly am if not returning)

1/2 hr warmup

5 * 100 all out in 40 minutes

8 * 15s sprint Kick on 1:00

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Sat Feb 6

8 * 75 with fins on 1:20 (50 build into 4 sprint kicks on back then roll and break out/swim easy) 300 with paddles (PB optional) SSS 4 x 50 kick descend 200 choice 3 x 50 sprint for time on 5:00 300 s

Fri Feb 5th

800 SKPS 9 *175 on 3:15 or 8 on 3:30 - (if stroke is slower than 2:25 1-4 descend to 200 time 5) hold 6-9) with fins something you can hold or 7 * 200 1-3) descend on 4:20 (if need #1 K/S, #2 3rd 50 K

Thu Feb 5 2025

600 with fins - underwater recovery 300 long Pull w/paddles 400 6 kicks/side or 2KIP (300) or Salmon drill fly 3 x 100 IM 1) with Fly Kick, 2) with flutter kick, 3) reg kick A/ or B/ A/ 20 x 35 fly or

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