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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Fri June 26

800 Flow with fins 3 x 200 descend to PB+20 on 4 4 x 15s sprint Kick on 1:15 6 x speed drills on 1:15 three times thru 25 on 1:00 50 on 2:00 75 on 3:00 add 30 s to pace time each round 400, 300, 200,

Thur June 25

300 Pull 1st 25 of each 100 LADP on 5:30 4 x 75 S descend on 1:15 300 K (200 choice + 100 IM) on 6 4 x 75 Pull Bk/Br choice of split on 1:20 300 S each 100 gets faster on 5 4 x 75 Kick IM order on 1:3

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