Wed Nov 6

kennethjohnanderso

Nov 6, 2024

1 min read

24 * 100

3 times (Rd 1 with fins 1:30/1:40, rd 2 no fins 1:40/1:50, rd 3 with fins 1:20/1:30 or 1:30/1:40)

100 Swim

100 75 Swim/25 Kick

100 Swim

100 50 Swim/50 Kick

100 Swim

100 25 Swim/75 kick

100 Swim

100 Kick

12 * 75 (Rd 1 50's are build, Rd 2 50's are kick, Rd 3 50's are fast, 25&75 go from fast to faster)

50 Fly/25 back

50 Back/25 Breast

50 Breast/25 free

75 Free

Rd 1 on 1:10, Rd 2 on 1:20, Rd 3 on 1:00 or 1:05

last hour

8 * 400

Odd IM descend - options leading to full stroke on 7:00 or 7:30

Even free or back ascend on 5:30 or 6 (15s drops)

400 kick descend (300 --> 400)

400 swim ascend

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Sat Oct 31

16 x 100 4 on 1:45 4 on 1:35 with fins 4 on 1:40 4 on 1:30 with fins 400 choice at 8:50 8x50 1EZ-1Fast on 1:15 add-up 200 under PB 400 Fr/Bk by 100 fist/swim by 50 at 9:10 20 x 75 on 1:30 1 sprint fro

Fri Oct 30

800 IM flow with fins Station 1 - head position 2 x 25 fly with snorkel 2 x 25 back stroke water bottle on head 2 x 25 with tennis or lacrosse balls 2 x 25 with fins - paddle on head 50's with fins 25

Thur Oct 29

500 swim 400 Pull 300 Kick 200 Drill 100 Swim Done by 6:40 6 x 25 on 1:00 1) build 2) speed drill 3) easy speed 4) build 5) easy speed 6) 15m sprint underwater kick 4 x 50 1) 15-25-10, 2) 15-25-10 on

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