End of the cycle Sat April 20th

kennethjohnanderso
Apr 19, 2024
1 min read

400 Free/Back by 100 fist/Swim by 50

300 Pull with knuckle paddles (reg/low/reg)

200 IM k/s by 25

3 times thru on 1:00, 30s, 30s

4 fast dolphin kicks, 3 stroke cycles, 4 fast dolphin kicks and glide

15m smooth underwater kick

10m sprint kick from dead stop

3 * thru

50 slow with chutes

50 fast with fins

50 max distance per stroke - 2 breaths per 25

200 Sprint kick on 8

2 * 100 sprint K on 5

8 * 50 sprint kick on 3:00

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Fri June 26

800 Flow with fins 3 x 200 descend to PB+20 on 4 4 x 15s sprint Kick on 1:15 6 x speed drills on 1:15 three times thru 25 on 1:00 50 on 2:00 75 on 3:00 add 30 s to pace time each round 400, 300, 200,

Thur June 25

300 Pull 1st 25 of each 100 LADP on 5:30 4 x 75 S descend on 1:15 300 K (200 choice + 100 IM) on 6 4 x 75 Pull Bk/Br choice of split on 1:20 300 S each 100 gets faster on 5 4 x 75 Kick IM order on 1:3

Wed Jun 24

800 SKPS twice thru 2 x 50 Dr/Build on 1:00 3 x 25 descend 85 --> 95% on :40 three times on 1:30 4 rockets with fast turn and 10m underwater dolphin after #4 8 x 100 on 1:40 best average 6 x 100 with

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