Wed Mar 22 abbreviated (4-5 pm) version

kennethjohnanderso
Mar 22, 2023
1 min read

Aerobic recovery - no pace times until the 25's

Just keep moving

400 6 kicks with fins

400 IM drill/K/swim with fins (25/25/50)

300 75 Pull/25 1 arm PBL/75 Pull/25 1 arm PB low/100 PBL

300 Kick - work 5m in and out of walls

300 IM drop a stroke or 50m of 2 strokes

4 * 200 descend

1) 75 stroke/25 off/50 stroke/25 off/25 stroke

20 * 25 - choice

1-3) on :25

4) on :20

5-7) on :30

8) on :25

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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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