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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Tues Sept 22

400 Fr/Bk by 100 fist/Swim by 50 400 6 kicks per side with fins - free or back water pressing on back of han 200 IM Drill and or swim at 6:35 10 x 75 on 1:30 1) fist/drill/Swim 2) 5 and glide - kick

Mon Sept 21

800 IM flow 4 x 100 25 Drill/75 build At 6:35 40 x 100 +/- 5 or 10s 16 on 1:40 12 on 1:35 8 on 1:30 4 on 1:25 Decide wether you are starting on 1:45, 1:40, 1:35 or 1:30 choose your order from A/ Free/

Fri Sept 18th

600 IM flow with fins - skip a stroke? 400 IM flow at 6:35 4 X 100 descend RA with paddles on 1:50 4 x 100 descend LA with paddles on 1:50 4 x 100 Pull with paddles on 1:40 30 x 75 on fastest possible

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