kennethjohnandersoJul 5, 20231 min readWednesday July 5 - shouldn't be any more than an hour400, 4 * 100, 4 * 50 descend 4 * 25 from the blocks (moving from 80% effort to 95) 200 easy 1 or 2 sprints 13 * 50 1 on :40 1 on 1:00 2 on :45 1 on 1:00 3 on :50 1 on 1:00 4 on :55
400, 4 * 100, 4 * 50 descend 4 * 25 from the blocks (moving from 80% effort to 95) 200 easy 1 or 2 sprints 13 * 50 1 on :40 1 on 1:00 2 on :45 1 on 1:00 3 on :50 1 on 1:00 4 on :55
Wednesday Dec 11600 with fins 200 Free/Back by 100, fist/swim by 50, 100 IM no board K/6 kicks/Swim with dolphin K/6 kicks 3 * 400 on 20-30s rest 1)...
Tuesday Dec 101200 S/K/Dr/S with fins 3 * 300 with increasing effort 1) Pull 2) Pull with paddles 3) every 4th 25 Fly or Breast 6 * dive and underwater...
Sat Dec 7th10 * 75 on 1:30 1) fist/drill/Swim 2) 25 Scull/50 build 400 Pull "-" 4 * 50 Fast Pull with paddles on 1:15 200 Kick "-" on 4:30 4 * 50...
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