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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800 Flow with fins 400 IM without fins/600 IM with fins Fly = underwater kicks 3-5 then 1 good stroke Back - build Br - swim/Scull in L-sit Fr = build 6 x 75 on 1:20 1) IM drop a stroke 2) underwate

Tue June 30th

400 Fr/Bk by 100 fist/swim by 50 3 x 200 Pull descend on 3:00 1 x 200 Pull with paddles Chloe = 3 x 150 kick, #4 - 200 with fins 4 x (3 x rockets with sprint in and out of all after #3) on 1:30 4 x 25

Mon June 29

400 Pull 50 with 2 PB's/25 Pull/25 PBL 300 Swim with 5 dolphin kicks off each wall 200 easy kick with fast 5m in and out of walls 100 IM with 8/10/1/6 kicks off walls 4 * 4 rockets on 1:30 8 x 25 on 1

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