Wednesday Jan 11

kennethjohnanderso

Jan 11, 2023

1 min read

5 * 300 with increasing effort (28 min)

1) long turns

2) every 4th 25 kick

3) fast turns

4) 100 PBL, 100 Pull, 100 Swim

5) 300 IM K (200 IM + 100 IM)

6 * 50 on 1:00 1-3 descend, 4-6 descend different stroke

Five times thru

50 Build on :50 25 Sprint K on :30 50 at 200 Pace :50

50 faster 3:20

1000 Kick - include 8 * 25 fast

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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

Wed Sep 9 - Kick start

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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