Wednesday Oct 21

kennethjohnanderso

4 hours ago

1 min read

Somewhat recovery

5 x 200

1) Free

2) Free-Breast

3) Free-Back

4) Free-Fly

5) RIMO

20 x 50 Kick on (1:00-55-50-45) or +5 or +10) then 1 on 1:10

Option A 6 x 400 on 6 or 6:30

1) Pull Breath every 3-5 by 50

2) Swim "-"

3) with fins 5 kicks off every wall

4) Pull - maintain stroke count

5) Swim strong (approx PB + 30)

Option B

max 2 rounds free may switch stroke between rounds

Five times thru

1) 50 drill on 1:00

2) 100 K on 1:50 or 2

3) 150 Swim each 50 gets faster on 3:00

12 x 50 on 1:15 - can switch between rounds

1) fist

2) scull build

3) kick no board

4) choice of drill/swim

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300 Pull 300 swim with a build kick 6 x 50 Kick on 1:00 1-3 descend 4 x 50 build to a fast turn and 10m sprint breakout done by 6:35 8 x 100 best average on 1:40 (15 min) reset (12min) 50/100/150/200

Mon Oct 19

AM Warmup done by 6:35 800 Flow with fins 4 x 50 descend to 200 Pace 40x100 16, 12, 8, 4 descending pace times start no slower than 1:45, start no faster than 1:30 (example: 16/ 1:45, 12/1:40, 8/ 1:35

Fri Oct 16

First 1250 could be off stroke then spend 10 min getting ready for test set 3 x 200 descend on PB + 55-60s 4 x 100 descend on PB + 40-45s start at #2 speed 5 x 50 descend start at #3 speed 6:35 to her

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