Wed night

kennethjohnanderso

Oct 26, 2022

1 min read

Use this to get what you need - Recovery or aerobic fitness

500 maintain SC 400 Pull 300 Kick(200 IM + 100 IM)

4 * 50 holding 200 Pace

100 IM S with long walls - 1/2 hr to here

6 * 500 choice on 7:00, 7:30, 8:00 or 8:30 (1:24-1:42/100)

1-3 descend

4 a bit slower

5-6 same as 3

200 off and a few smooth dives

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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

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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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