Wednesday night

kennethjohnanderso
Jan 25, 2023
1 min read

10 * 75 4 on 1:35, 4 on 1:25, 2 on 1:15

1) fist/Drill/Swim, 2) scull/50 Build

4 * 50 descend on 1:00 4 * 25 (15/10) on 1:00

5 * 100 descend on 1:30, 1:35 or 1:40

Main set - Aerobic power plus

Twice thru -

3 * 75 descend 1 * 100 - all on fpp (for 2 * 100)

3 * 75 strong

2 * 100

2 min break to rest and reorganize

2nd round on faster pace time or swim faster on same

8 * 25 smooth fly or breast or kick

800 SKPS - all with snorkel

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Sat Oct 14th

300 Pull on 5:00 6 x 50 Kick 1-3 descend on 1:10 300 Swim - fast turns on 4:30 6 x 50 Pull 2 strong/1 easy snorkel and paddles opt'l but encouraged on 1:00 300 Kick (200 IM/100 stroke) on 7 6 x 50 1

Fri Oct 13th

400, 3 x 100, 3 x 50 descend Circuit A body position awareness/core strength 8 x 100 on 2:00 with fins and/or paddles (RA/LA/Drill/Swim) Circuit B - all with chutes - power Three times thru 1) 25 dol

Thu Oct 12

100 Build dolphin kick 200 Fr/Bk by 100 fist/Swim by 50 300 Pull - every 4th 25 Breast 400 with paddles 300 kick with fins each 100 gets faster 200 1-2-3-4... dolphin kicks off walls 4 * 25 dolphin ki

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