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 Sept 23

400 IM flow with fins 300 kick (200 IM + 100 stroke 4 x 50 swim descend to 200 pace (stroke A) 2 x 50 descend to 200 pace (stroke B) finish by 6:35 twice thru (may have to do the first three in a diff

Tues Sept 22

400 Fr/Bk by 100 fist/Swim by 50 400 6 kicks per side with fins - free or back water pressing on back of han 200 IM Drill and or swim at 6:35 10 x 75 on 1:30 1) fist/drill/Swim 2) 5 and glide - kick

Mon Sept 21

800 IM flow 4 x 100 25 Drill/75 build At 6:35 40 x 100 +/- 5 or 10s 16 on 1:40 12 on 1:35 8 on 1:30 4 on 1:25 Decide wether you are starting on 1:45, 1:40, 1:35 or 1:30 choose your order from A/ Free/

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