Wednesday Dec 6
- kennethjohnanderso
- Dec 6, 2023
- 1 min read
KBM (3:30-4:30)
300 Pull
4 * 75 Kick descend
300 Swim
4 * 75 Pull descend (paddles?)
300 Kick (200 IM, 100 Choice build) 4 * 75 swim descend to a long 200 Pace. 35 minutes to here
4 * 25 build on :45
4 * speed drills on 2:00
800 choice - fins encouraged
Queens (3:30-5)
300 Pull
4 * 75 Kick descend
300 Swim
4 * 75 Pull descend (paddles?)
300 Kick (200 IM, 100 Choice build) 4 * 75 swim descend to a long 200 Pace.
35 minutes to here
4 * 25 build on :45
4 speed drills on 2:00
A/ or B/ A/ 10 * 75 goal = 75% of 100 time plus 2s
#1 on 2min
#2 on 3 min
#3 on 4:00
#4 -# 10) on 5
B/
12*100
1-3 descend on 1:30 +5. 10 or 15
4-9) hold # 2 on 10s faster - looking for 4-8 s rest 10-12 ascend
7/6 * 200 choice ascend on 3:00, 3:20, 3:30 or 3:40
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