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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Wed June 10

6 x 200 with increasing intensity 1) Drill with fins on 4:30 2) Drill on 4:30 3) Pull (breathing every 5 if free) on 4 4) swim on 3:30 5) Swim with paddles on 3:00 6) swim stronger - Back K/S or 50 Fr

Tues June 9

600 Pull/Swim/Swim with paddles - each 200 is a build 400 IM done as 50 S/50 Build Kick 200 Kick "-" within 20s of best 5 rockets from smooth to blast 800 Pull with double PB - if free (max 75%) brea

Thur June 4

800 fins/swim/pull/paddles by 200 400 IM 50K/50S with a build Kick 4 x 50 rotating dolphin kick 3 x 4 rockets on 3:00 rest of group joins 400 4 x 100 Swim descend, 75 kick descend if you came in at 6

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