Fri Jan 4 pm

kennethjohnanderso

Jan 3, 2025

1 min read

12 * 25 - very long 2 on 40

2 on 35

2 on 30

2 on 25

1 on 20

1 on 25

1 on 20

1 on 25

2 * 300 with fins and paddles on 6:00

100 Pull with paddles/50 kick with paddles as board/50 PBL with paddles/100 Swim

3 triangles

6 * 200 IM with on 4:30

Fly = 6,6,5,5,4,4, kicks per pull - lay out in front Back = DA, RA, LA 6kicks, 3-2-1, 3-2-1

Breast = 2K1p or Pull

Free = same as fly

8 * 15m sprint 1) from wall, 2) floating start 5 m kick build/10m sprint S on 2:00

4 * 5 min choice moving - anything but kick - 2 min float PB optional

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Thur Oct 8

600 Pull 50 PBL/50 RA-LA/50 build alt stroke A and stroke B (breast/fly could be some free and some breast/fly) 6 x 50 kick 1-3 descend on 1:10 then 1:00 (4-6 faster) 200 IM - include any 100m of str

Wed Oct 7

300, 3 x 100, 3 x 50 descend 4 x 25 1) 5 and glide - kick acceleration 2) 15/10 3) easy speed 4) speed drill of choice at 6:36 30 x 75 10 @ fpp + 10 - could be pull 30s 8 @ fpp +5 30s 6 @ fpp 1:00

Tues Oct 6

800 with fins 150 Flow/50 kick on front in position 11 600 Pull 75 long/25 build 50 long/50 build 25 long 50 build repeat with fins 300 fast K/50 long swim fast K/ 50 build swim fast kick/ 50 s

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