Wed Mar 27th

kennethjohnanderso

Mar 27, 2024

1 min read

300 Choice

6 * 50 1-3 descend

OYO until 5:20 - figure out your pace for 200's or do something productive - mobility, vertical kicking, stroke drills,

200's from last night if you didn't get the chance or take another shot at it

options for 75 Br or Fly/25free/50 Br or Fly/25 Free/25 Br or fly

10 * 50 on 1:15

knuckle paddles
paddles
pull
swim
sprint with fins

4 times thru 5*75 on 2:00, 25 on 1:00

1-2) easy

3) build

4) fast turns into glide - no kick

5) sprint from blocks

6) 25 sprint kick - tight core

Twice thru

3*50 with chutes <--> 3*50 K into vertical board 2*25, 1 * 50 with fins

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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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