Tuesday Mar 21 am

kennethjohnanderso
Mar 20, 2023
1 min read

300 Swim on 5:30 - max 1/2 free

4 * 75 Kick descend on 1:30

300 Pull middle 100 PBL on 5:00 4 * 75 swim on 1:15 300 Kick (200 IM + 100 IM) on 6:00

4 * 75 Pull on fpp

3 * 100 on fpp +15 200 75*/25/50*/25/25* * = strong fly or breast or Kick (75/50/50/25) on 3:30

5 * 100 on fpp +10

200 75*/25/50*/25/25* * = strong fly or breast or Kick (75/50/50/25) on 3:30

3-5 * 100 on fpp +5 200 75*/25/50*/25/25* * = strong fly or breast or Kick (75/50/50/25) on 3:30

3 * 100 on fpp

easy swim

4 * 100 on fpp (either getting better or trying a different stroke)

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Saturday morning test set

300 Pull on 5:00 4 x 75 Kick descend on 1:45 300 Swim on 4:30 4 x 75 Pull descend on 1:30 300 Kick on 6:30 4 x 75 swim descend on 1:15 dif strokes and speeds can decrease distance Test set 2 waves WD

Fri Dec 19

400 Free/Back by 100 alternate 1 fist closed/1 hand open by 50 300 Pull 75 build into every 4th 25 Breast or Fly 3/5 breathing when free 3 * 100 IM - strong kick in and out of walls Choose 2 (can do

Thur Dec 18

4 x 25 SSS on :45 3 x 100 on 1:45 descend to PB + 10% 4 x 25 1 arm knuckle paddle, 1 arm reg paddle on 1:00 3 x 100 descend - 3rd 25 kick on 1:45 (1/2 RS, 1/2 KS) 4 x 25 Zombie Kick on 1:00 3 x 100 de

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