Tues pm

kennethjohnanderso

Oct 31, 2023

1 min read

5 * 200 with fins on 3:30

If free or back

1) 6 kicks

2) RA

3) LA

4) 6 kicks

5) swim

If Fly or breast choice - could be 150 or 175

4 * 50 descend to 200 pace

5 fast vertical dolphin kicks into a break out

75, 50, 25 on 2

75, 2 * 50, 1 * 25 on 2

75, 2 * 50, 2 * 25 on 2

75, 2 * 50, 3 * 25 on 2

6 * 100 kick on 2:15

1-3 descend 4-6 hold

600

200 PBL with paddles/200 Pull/200 Swim

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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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