Tuesday am

kennethjohnanderso

Jan 30, 2023

1 min read

Speed and Power

300 Choice

2 * 100 IM (8/10/1/6 kicks)

3 * 50 descend to 200 Pace

3 * 25 descend to 100 Pace

1 * 25 15/10

18 minutes to here

Next 48 minutes

Breaststrokers to shallow end

do deep 4 lanes set then turning wall

Everyone else

From blocks approx every min so 5-6 times through in 24

1) From starting position jump FAR

2) OUT/IN 3) dive to bottom/dolphin kick up and pull through surface

4) 25m sprint - walk back

Deep 4 lanes

4 * (8 * 25 all out on :45)

1) Pull, 2) Swim, 3) Kick 4) Swim with fins

Last 20 minutes

8 * 100 on 2:30

50 long/25 build into 15m underwater fast off 75m wall

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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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