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 June 10

6 x 200 with increasing intensity 1) Drill with fins on 4:30 2) Drill on 4:30 3) Pull (breathing every 5 if free) on 4 4) swim on 3:30 5) Swim with paddles on 3:00 6) swim stronger - Back K/S or 50 Fr

Tues June 9

600 Pull/Swim/Swim with paddles - each 200 is a build 400 IM done as 50 S/50 Build Kick 200 Kick "-" within 20s of best 5 rockets from smooth to blast 800 Pull with double PB - if free (max 75%) brea

Thur June 4

800 fins/swim/pull/paddles by 200 400 IM 50K/50S with a build Kick 4 x 50 rotating dolphin kick 3 x 4 rockets on 3:00 rest of group joins 400 4 x 100 Swim descend, 75 kick descend if you came in at 6

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