Wed Sep 9 - Kick start

kennethjohnanderso

Sep 8

1 min read

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 (snorkels?)

Speed drill of the day = fly with free Kick

4 x 25 1) build, 2) fly with free kick (3&4 - with fins)

5 times through

200 Kick on 4:00 1-3 descend 4&5 hold (150, 2 x 175, 2 x 200?)

100 Back Swim/Pull on 2:00

8 x 100 IM smooth - rotate fast stroke

always 8/10/1/6 dolphin kicks off wall

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Sat Oct 24

2×500 1 min rest 50 pull 50 swim low SC 50 pull faster 100 swim low SC 50 pull even faster 200 swim low SC 4×50 Dec to p200 1:00 7×200 Dec 1-7 @5:00 5x all

Fri Oct 23

400 swim 100 kick 100 pull 12x25 @:45 4 pull Dec to 95% effort 4 kick Dec to 95% effort 4 swim Dec to 95% effort Circuit 1 3x300 @6:00 swim bridges Dec to 800 pace (backstroke option) Circuit 2 3xthru

Thur Oct 22

5 x 200 1) 4 x 50 descend fist closed on 1:00 2) Pull on 3:00 3) Paddles on 2:45 4 & 5) Paddles and fin on 2:30 4 x 50 kick with board way out front (snorkel) Finish by 6:35 10 minutes to get 2 tiger

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