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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Wed May 6

400 IM Flow with fins 400 IM Fly = Kick/Back = PBL/Br = 2K1P/Free = PBL skip & replace* 6 x 50 on :50 - 1-3 descend to 200 Pace 400 IM Fly = Kick/Back = PBL/Br = 2K1P/Free = PBL skip & replace* 8 x 25

Tue May 4 at the Y

800 with fins 50 K/50 S choice of swim but - dolphin kick the whole time 600 50 6 kicks/50 SWim = min 200 Back 5 x 200 on 3:30 with bridges 1-3 descend, 4 long with breathing pattern, 5 fast 8 x 100

Mon Apr 20

am 400 with fins free/back by 100 fist/Swim by 50 2 x 150 Pull (25 Fly/50 Back/25 Breast/50 Free) 200 IM Kick 8 x 25 1) 5 and glide --> Kick acceleration 2) Build 3) 15.10 4) Choice of speed drill 3 x

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