Fri May 23 - 6:30 start

kennethjohnanderso

May 22, 2025

1 min read

300 Pull - max 1/2 free - breathing every 3 when if free

3 x 50 descend

3 x 10s dolphin kick

3 dives

3 turns

choice until 6:20

A/ 4 times through on 1:30

20m easy speed

15m sprint or speed drill

25 sprint

25 very long and slow

B/ 2x50, 1x100, 1x50, 1 x 100 all at 400 pace on 1:00 and 1:30

adjust pace time slower or fast then repeat or join A

10 x 50 +/- 5 or 10 depending on stroke

1 on :40

2 on :45

3 on :50

4 on :55

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Wed Sept 23

400 IM flow with fins 300 kick (200 IM + 100 stroke 4 x 50 swim descend to 200 pace (stroke A) 2 x 50 descend to 200 pace (stroke B) finish by 6:35 twice thru (may have to do the first three in a diff

Tues Sept 22

400 Fr/Bk by 100 fist/Swim by 50 400 6 kicks per side with fins - free or back water pressing on back of han 200 IM Drill and or swim at 6:35 10 x 75 on 1:30 1) fist/drill/Swim 2) 5 and glide - kick

Mon Sept 21

800 IM flow 4 x 100 25 Drill/75 build At 6:35 40 x 100 +/- 5 or 10s 16 on 1:40 12 on 1:35 8 on 1:30 4 on 1:25 Decide wether you are starting on 1:45, 1:40, 1:35 or 1:30 choose your order from A/ Free/

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