Tues Sept 12

kennethjohnanderso

Sep 11, 2023

1 min read

300 Swim on 5:00

4 * 75 kick descend on 1:30 (or 1:45 3 * 75 + 25 to get back on pace

300 Pull on 4:45

4 * 75 swim descend on 1:20 250-300 Kick "-" 6:00

4 * 75 strong Pull (paddles optional) on 1:30 - no wrist straps if using paddles

Introduction to the "fun game"

2 waves of 6 * 100

Score = Pace time + fastest repeat + slowest repeat

- the real game is 10 * 100 - coming soon to a practice near you.

Last 25-30 min

300 (25 long drill/50 maintain stroke count)

2-4 * 25 strong

300 build 75's from drill to swim

2-4 * 25 strong

200 kick swim

2-4 * 12.5 kick underwater/12.5 swim

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Fri Sept 11

600 Pull every 4th 50 PBL - good time to wear snorkels 400 IM flow with fins 3 x 300 descend (75 stroke A/25 stroke B - finish by 6:45 8 x 25 on 1:15 1) easy speed 2) 5 @ glide/vertical kick 20 dolp

Thur Sept 10

OYO until 6:15 400 long walls on 7 300 fast walls on 5 3 x 100 choice on 1:40 4 * 50 on 1:00 1) 15-25-10, 2) 15-25-10 2 waves of test set (this is to give you an idea of what the 10 x 100 will be 6 x

Wed Sep 9 - Kick start

OYO until 6:15 at 6:15 300 Pull on 5:00 4 * 75 swim descend on 1:20 300 swim with fins on 4:40 4 x 75 Pull with knuckle paddles descend on 1:20 300 swim long walls 4 x 75 descend swim with fins (sn

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